40-30-20-10-20-30-40
Calories on Assault Bike
Rest 1:1 between rounds
40-30-20-10-20-30-40
Calories on Assault Bike
Rest 1:1 between rounds
4 rounds for time:
2+2 rep DB squat snatch (each arm) until finished all weights
Rest 1 min between rounds
30/38 Cal Row
30/38 Cal Ski
30/38 Cal Assault Bike
150 Double Unders
Every 2 min: 3 Burpee Pull-Ups / Bar Muscle-Ups
TC: 13
32/40 cal ski
32 DB squats -
16 Knee raises/Knees to elbows/Toes to bar
32 Wall balls 20/14 lbs
16 DB clean and jerk -
64 Single unders/32 Double unders
16 DB goblet lunges -
TC: 18
12 Thrusters -
12 Ring rows/Pull ups
12/16 Cal bike erg
TC: 15
9-6-3
D-ball over rack - lbs
Back squat -
*200 m run after each round
Rest 2 min
12-9-6
D-ball Squat clean
Shoulder to overhead -
*200 m run after each round
TC: 19
Buy in: 40/50 cal Assault bike
4 rounds for time
8 Chest to bar / 5 Bar muscle ups
15 m Double KB OH walking lunges
15 GHD sit ups
20 m D-ball carry - lbs
25 Push ups
30 KB swings -
40 A-jumps
30 Atomic situps/V-ups
25 Goblet squats
20 m D-ball carry
2 min rest
TC: 17
20 Meter DB Overhead Lunges
15 DB Clean & Jerks
20 Toes to Bar
15/20 Cal Row
Rest 2 min
15/20 Cal Row
20 Toes to Bar
15 DB Clean & Jerks
20 Meter DB Overhead Lunges
TC: 13
10/13 Cal assault bike
21 Deadlift -
10/13 Cal assault bike
15 Hang power cleans -
10/13 Cal assault bike
9 Shoulders to overhead -
10/13 Cal assault bike
2 min pause
TC: 16
9 Thrusters (Unbroken)
12 Pull-Ups / C2B
12/16 Cal Assault Bike
TC: 13
15/19 cal Bike erg
12 Hang power clean
9 Shoulder to overhead
6 Burpee pull ups
60 Double unders
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
6 Double KB Thrusters
8 Double KB Russian Swings
60 Double unders / 40 Heavy double unders
400/450m Standing bike
1: 15/20 cal Bike erg
2: 10 Shuttle runs
Rest 3 min
1: 13/17 cal row
2: 13 Burpees
bike erg workout, dumbbell snatch workout, handstand push-up workout, standing bike workout
500/600 meter bike erg
21 Alt. DB Snatch
11 HSPU
350/400 meter standing bike erg
Rest 1 min
bike erg workout, Burpee Box Jump workout, burpee ring pull-up workout, double dumbbell step-up workout, ring muscle up workout, toes to rings workout, wall walk workout
1-2-3-4…
Burpee ring pull up / Ring muscle up
Wall walk
100-200-300-400… m Bike erg
Rest 2 min
5-10-15-20…
Toes to rings
Double DB step ups
Burpee box jumps
air squat workout, bar muscle up workout, bike erg workout, kettlebell push press workout, pull-up workout
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
AMRAP workout, bike erg workout, handstand push-up workout, kettlebell snatch workout, kettlebell swing workout, row workout, running workout
Bike + KB Snatch
Row + Russian Swings
Run + HSPU
bike erg workout, for time workout, pull-up workout, ring row workout, thruster workout
12 Thrusters -
12 Ring rows/Pull ups
12/16 Cal bike erg
TC: 15
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.
