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Assault Wave - Crossfit Workout

For Time

40-30-20-10-20-30-40
Calories on Assault Bike

Rest 1:1 between rounds

The Workout description

Workout Overview

“Assault Wave” is a pure monostructural workout designed to push your pacing awareness and energy systems through shifting intensity. The 40-30-20-10-20-30-40 calorie structure creates a mirrored wave of effort on the Assault Bike, demanding speed in the short intervals and stamina in the long ones. With 1:1 rest between each interval, you’re encouraged to push the pace and recover fully before hitting it again.

Execution and Focus

Start the 40-cal sprint with control—don’t burn out early. Hit a strong cadence, sit upright for efficiency, and drive through the legs. As the intervals shorten, increase your aggression and use rest periods to reset. During the 10-cal sprint, go all out. On the way back up, treat the return wave as a mental grind—hold form, stay consistent, and aim to match or beat your early round times.

Strategy and Finish

Keep track of your splits and match them across each mirrored interval. Stay mindful of breathing and body position during each effort, and use the rest to shake out legs and lower heart rate. This workout isn’t just about leg power—it’s about repeatability. “Assault Wave” rewards those who can hold consistent pace across shifting terrain and dig deep on the way back up.

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Assault Wave - Crossfit Workout

bike erg workout

For Time

40-30-20-10-20-30-40
Calories on Assault Bike

Rest 1:1 between rounds

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

The 2 Rep Tax

For time

20-15-10-5
Overhead squat -
Bojump overs

*After each round: 2 Burpee (banded) pull up / Bar muscle up

TC: 10

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Progressively Worse Decisions

For time

1 Power snatch - Intermediate: 35/50 RX: 40/60
2 OH squat - Intermediate: 35/50 RX: 40/60
3 Burpees over bar
4 Front squats - Intermediate: 35/50 RX: 40/60
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters - Intermediate: 35/50 RX: 40/60

TC: 16

Core Ascension

For Time

1-2-3-4 Rope Climbs
40-30-20-10 GHD Sit-Ups
40-30-20-10 Air Squats

TC: 17

Rep It and Regret It

For time

30 Ring rows/Pull ups/Chest to bar
50 DB squats -
70 DB snatch -
200 Single unders/100 double unders

On the minut: 3 burpees over DB (start at 00.00)

TC: 15

Load and Lunge

4 Rounds for time

6 Sandbag to shoulder
10 m Sandbag walking lunges
4 Shuttle runs (2x10 m)

Rest 3 min

4 Rounds
20 m Sandbag bear hug carry
4 Sandbag squat cleans (bear hug)
20 m KB front rack carry

Cycle Surge

For Time

21-15-9-6-3

Alternating DB Snatch

Overhead Reverse Lunges

Burpees Over DB

Engine x Skill

2 Rounds

AMRAP 3

4 Double DB Devil’s Press
8 Pull-Ups / Chest to Bar
10 Double DB Squats
ME Ski Erg

Rest 2 min

AMRAP 3

4 Clean and Jerk
8 Toes to Bar
10 Front Squats
ME Assault Bike

Rest 2 min

Run, Throw, Hang, Repeat

For time

30-20-10-5
Knee raises/knees to elbows/T2B
60-40-20-10
Wallballs 14/20 lbs

400m run after each round

TC: 18

The Grind Circuit

5 rounds:

2 Burpee (banded) pull up / Banded bar muscle up/ Bar muscle up
12/15 cal Bike
16 KB Push press -
25 Air squats

TC: 18

Under Pressure

For Time

10 Shuttle Runs

20 Bench Press

10 Shuttle Runs

40 Toes to Bar

10 Shuttle Runs

60 Wall Balls

Workouts with simliar Tags

bike erg workout

Erg All Day

3 Rounds for time

250 m Ski erg
500 m Row
1000 m bike erg

Rest 2 min between rounds

TC: 23

Devil’s Ladder

AMRAP 6

30 Cal Standing Bike
30 DB Box Step Overs
3 Double DB Devil’s Press

Rest 2 min

AMRAP 6

20 Cal Standing Bike
20 DB Box Step Overs
2 Double DB Devil’s Press

Rest 2 min

AMRAP 6

10 Cal Standing Bike
10 DB Box Step Overs
1 Double DB Devil’s Press

Overhead and Under Pressure

For time

Buy in: 500 m ski

4 rounds:

10 DB OH squats -
15 Ring rows/pull ups
20 Bojump overs

Buy out: 1000 m bike

TC: 18

Machine Rounder

2 Rounds for Time

24/30 Cal Row
24/30 Cal Bike
24/30 Cal Ski Erg
30 Air Squats

Thrusters & Throttle

For time

10-8-6-4-2
DB Thrusters -
20-16-12-8-4
Cal Bike

TC: 8

EMOM workout

High Five EMOM

bar facing burpee workout, bar muscle up workout, bike erg workout, chest to bar workout, pull-up workout, strict handstand push-up workout, thruster workout, wall facing handstand push-up workout

EMOM 25

1: 400 meter Bike
2: 8–14 Strict HSPU / Wall Facing Handstand Push-Ups
3: 6 Thrusters + 6 Bar Facing Burpees
4: 15 Pull-Ups / C2B / 4–6 Bar Muscle-Ups
5: Rest

Try it

for time workout

Pedal and Pull

bike erg workout, chest to bar workout, pistol squat workout, pull-up workout

For time

30-20-10
Cal Bike erg
Pistol squat
Pull ups / Chest to bar

TC: 13

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AMRAP workout

Rep Escalator

AMRAP workout, bike erg workout, Burpee workout, dumbbell snatch workout, row workout, running workout

AMRAP 30

5-10-15-20-25….
Cal Run OR Cal bike
DB snatch -
Cal Row
Burpees

Try it

for time workout

Spoke & Fire

bike erg workout, dumbbell snatch workout, handstand push-up workout, standing bike workout

4 Rounds for time

500/600 meter bike erg
21 Alt. DB Snatch
11 HSPU
350/400 meter standing bike erg

Rest 1 min

Try it

for time workout

Powerwaves

bike erg workout, burpee over dumbbell workout, Devils press workout, double dumbbell deadlift workout, double dumbbell hang power clean workout, double dumbbell shoulder to overhead workout, dumbbell squat workout, ski erg workout

For Time

2 Rounds:

30/38 cal Bike
15 Double DB Deadlifts
12 Double DB Hang Power Cleans
9 Double DB Shoulder to Overhead

Rest 2 min

2 Rounds:

15/20 cal Ski erg
15 DB Squats
12 Burpee over DB
9 DB Devils press

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What is a "for time" workout?

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.

Why Try a "For Time" CrossFit Workout?

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.

What kind of exercises are in this workout?

bike erg
The BikeErg is a fan-powered cycling machine that delivers a smooth, low-impact workout focused on leg power, aerobic endurance, and pacing control. Common in BikeErg workouts, it's perfect for both steady-state conditioning and high-intensity intervals.
In this workout, the BikeErg builds quad and glute strength, while challenging your engine and recovery. Whether you're sprinting for calories or logging meters, the BikeErg is a versatile tool for improving cardiovascular fitness in a joint-friendly way.