10-9-8-7-6-5-4-3-2-1
Ground to overhead - @20/35 Intermediate: 30/45 RX: 40/55
Bar facing burpees
TC: 14
Workout Overview A fast-paced descending ladder that pairs heavy ground-to-overhead with bar-facing burpees. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. With every round, the goal is to stay as efficient as possible while maintaining intensity. Execution and Focus Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. This CrossFit AMRAP workout is designed to improve performance and endurance.
Whether it's the start or the end of your session, give each round full attention. Strategy and Finish This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This dumbbell lunges is designed to improve performance and endurance.
This challenge is about more than reps—it's about pushing No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
10-9-8-7-6-5-4-3-2-1
Ground to overhead - @20/35 Intermediate: 30/45 RX: 40/55
Bar facing burpees
TC: 14
Workout Overview A fast-paced descending ladder that pairs heavy ground-to-overhead with bar-facing burpees. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. With every round, the goal is to stay as efficient as possible while maintaining intensity. Execution and Focus Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. This CrossFit AMRAP workout is designed to improve performance and endurance.
Whether it's the start or the end of your session, give each round full attention. Strategy and Finish This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This dumbbell lunges is designed to improve performance and endurance.
This challenge is about more than reps—it's about pushing No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
8 Push ups
8 Ab mat sit up / GHD sit up
8 Air squat
8 Ring rows/pull ups
8 Deadlift - RX: 35/50
8 Hang power clean
8 Shoulder to overhead
8 cal row
TC: 30
16-14-12-10-8-6-4-2
Deadlift -
Ring rows/pull ups
Pistol squat on a bench / Pistol squats
Burpee over bar
TC: 16
4 Wall walks
8 Power Cleans
Rest 2 min
4 Rounds
6 Hang Clusters
12 Burpees over bar
TC: 20
2-4-6-8-6-4-2
Start every round by doing 2 Wall Walks
Bar facing burpees
Deadlift -
20-40-60-80-60-40-20
Single unders/Double unders
TC: 15
3 Wall Walks / 8 m Handstand Walk
9 Kettlebell Swings
12 Box Jumps
14/18 Cal Ski
Buy in: 500 m ski
10 DB OH squats -
15 Ring rows/pull ups
20 Bojump overs
Buy out: 1000 m bike
TC: 18
4 Double DB Devil’s Press
8 Pull-Ups / Chest to Bar
10 Double DB Squats
ME Ski Erg
Rest 2 min
4 Clean and Jerk
8 Toes to Bar
10 Front Squats
ME Assault Bike
Rest 2 min
400 m run
20 bojumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause
12 Double DB Box step ups
6 Shuttle run
8 Ground to overhead
8 OH Squat
6 Squat Cleans
4 Burpee Pull-Ups / Bar Muscle-Ups
4 Bar Facing Burpees
6 Pull-Ups
Rest 2 min
bar facing burpee workout, shoulder to overhead workout, squat clean workout, toes to rings workout
2 Squat Cleans
4 Shoulder to Overhead
6 Bar Facing Burpees
8 Toes to Rings
bar facing burpee workout, d-ball clean workout, d-ball squat workout, Deadlift workout, running workout
Buy in: 10 D-ball Cleans
5 Rounds:
200 m Run
12 Deadlifts
9 Bar Facing Burpees
Cash out: 15 D-ball Squats
TC: 17
bar facing burpee workout, Hang Power Clean workout
1: 10 Hang Power Cleans + 1 Bar facing burpee
2: 9 Hang Power Cleans + 2 Bar facing burpees
...
10: 1 Hang Power Clean + 10 Bar facing burpees
bar facing burpee workout, chest to bar workout, handstand push-up workout, pull-up workout, ski erg workout, squat clean workout, thruster workout
Alternate between:
A: 8 Thrusters + 10 Bar facing burpees + Max Pull ups / Chest to bar
B: 10/12 Cal Ski + 6 Squat Cleans + Max HSPU
bar facing burpee workout, double under workout, for time workout, power snatch workout, reverse lunge workout, single under workout
Buy in: 100 DU/200 SU
4 rounds:
12 Power snatch -
12 Bar facing burpees
12 Back rack reverse lunges
Buy out: 100 DU/200 SU
TC: 18
A for time workout is a classic CrossFit format where the goal is to complete a set list of exercises as fast as possible. Your time becomes your score, making each for time CrossFit workout a race against the clock — and yourself.
In a typical for time workout, you'll perform a fixed number of reps or rounds of movements (e.g., squats, push-ups, burpees, or barbell lifts) and finish them as quickly as you can while maintaining good form. This format pushes you to work hard, manage fatigue, and develop both conditioning and mental toughness.
Builds intensity and urgency into your training
Encourages better pacing, efficiency, and recovery awareness
Easy to track progress over time — beat your previous score!
Works well for individual or group competition-style workouts
Whether you're doing a short sprint or a long chipper, the for time CrossFit workout format is a powerful way to test your limits and stay motivated in your training.
