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Assaulted By The Clock - Crossfit Workout

2 rounds

10/13 Cal assault bike
21 Deadlift - @25/40 Intermediate: @35/50 RX: @40/60
10/13 Cal assault bike
15 Hang power cleans - @25/40 Intermediate: @35/50 RX: @40/60
10/13 Cal assault bike
9 Shoulders to overhead - @25/40 Intermediate: @35/50 RX: @40/60
10/13 Cal assault bike

2 min pause

TC: 16

workout description

"For Time – Bike & Barbell Intervals"

This WOD is a two-round interval-style grinder, where you bounce between the Assault Bike and a classic barbell triplet. The constant bike breaks keep your heart rate high, while the barbell cycling hits your posterior chain and shoulders.

This one is all about managing your barbell fatigue while still pushing the bike. Breaks should be short and strategic — smooth barbell reps will preserve your lungs for the next assault.

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

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The 2 Rep Tax

bar muscle up workout, box jump over workout, burpee pull up workout, crossfit for time wod, overhead squat workout

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20-15-10-5
Overhead squat
Box jump overs

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

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Jump, Squat, Regret

double unders workout, knee raises workout, knees to elbows workout, single under workout, T2B workout, thruster workout, toes to bar workout

4 Rounds

75 Single unders/50 double unders
8 Barbell thrusters
16 knee raises/knees to elbows/T2B

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The 21-15-9 Trap

chest to bar workout, Deadlift workout, pull-up workout, ring row workout, thruster workout

3 rounds:

21 Deadlift
15 Thrusters
9 Ring rows/Pull ups/Chest to bar

1 min pause

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10 Rounds of Regret

bar facing burpee workout, burpee and barbell workout, crossfit gto workout, crossfit wod for time, descending ladder crossfit workout, full body crossfit workout, ground to overhead workout

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10-9-8-7-6-5-4-3-2-1
Ground to overhead - @20/35 Intermediate: 30/45 RX: 40/55
Bar facing burpees

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The Devil’s Pyramid

Devils press workout, double kettlebell clean workout, handstand push-up workout, pike push-up workout, pistol squat workout

For time

2-4-6-8-10-8-6-4-2
Pike push ups/HSPU
Double KB clean
Double DB devils press
A variation of pistol squats (bench or band) / Pistol squats

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Workouts with simliar Tags

assault bike workout, bike and barbell wod, crossfit barbell workout, Deadlift workout, for time crossfit workout, Hang Power Clean workout, shoulder to overhead workout

EMOM

Three Minutes of Fire, One Minute of Hope

assault bike workout, Burpee workout, crossfit emom workout, rowing workout

EMOM 16

1: 10/14, 12/16, 14/18 cal row
2: 10-15 burpees
3: 10/14, 12/16, 14/18 cal assault bike
4: Pause

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EMOM

EMOM Steady, EMOM Sweaty

assault bike workout, dumbbell snatch workout, rowing workout, v-up workout

EMOM 25

1: Cal roning
2: Alt. V-ups
3: DB hang snatch
4: Cal assault bike
5: Pause

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for time

The Unlucky Elevens

Box jump workout, burpee over bar workout, Deadlift workout, hang squat clean workout, jerk workout, knee raises workout, knees to elbows workout, pull-up workout, ring row workout, toes to bar workout

3 rounds

11 Deadlift
11 Knee raises/knees to elbows/T2B
11 Burpees over bar
11 Hang squat cleans
11 Ring rows/Pull ups
11 Box jumps
11 Jerks

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Barbell Sandwich (Served with Burpees)

5 round crossfit wod, bar facing burpee workout, crossfit interval wod, Deadlift workout, for time crossfit wod, kettlebell push press workout

5 rounds

6 Deadlift
8 Bar facing burpees
12 KB push press

1:1 rest between rounds

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on-off

The Finish Line Is a Number

air squat workout, bike erg workout, Deadlift workout, interval crossfit workout, ski erg workout

1 ON/1 OFF

6/10 / Intermediate: 8/12 / RX: 10/14 Cal ski
Then: Max Deadlifts in remaining time - @35/50 Intermediate: @45/60 RX: @60/80

Complete 60 total deadlifts

3 min pause

1 ON/1 OFF

8/12 / Intermediate: 10/14 / RX: 12/16 cal bike
Then: Max Air Squats in remaining time

Complete 100 Air Squats

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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?

Assault Bike
The Assault Bike is a fan-powered machine that delivers one of the most effective full-body conditioning challenges in fitness. Common in high-intensity assault bike workouts, it trains your legs, arms, and lungs all at once — and responds directly to how hard you push.
In this workout, the Assault Bike is used to build power, stamina, and mental toughness. Whether you're sprinting for calories or holding a steady pace, the Assault Bike is perfect for intervals, finishers, or pure engine tests.
Deadlift
The deadlift is one of the most effective strength movements in any fitness program. It targets the posterior chain — including your glutes, hamstrings, back, and core — making it a cornerstone of any deadlift workout.
In this workout, deadlifts develop raw strength, posture, and pulling power. Whether you're lifting light for speed or going heavy for strength, the deadlift builds a solid foundation for both performance and injury prevention.
hang power clean
The hang power clean is a dynamic barbell movement that builds explosive power, coordination, and full-body strength. A staple in many hang power clean workouts, it focuses on lifting the bar from the “hang” position (above the knees) to the shoulders — without a full squat.
In this workout, hang power cleans challenge your hip drive, grip, and timing, making them ideal for both strength work and high-intensity conditioning. Whether you're cycling reps or going heavy, the hang power clean develops efficient movement and athletic explosiveness.
shoulder to overhead
The shoulder to overhead movement trains your ability to drive a load from the shoulders to a locked-out position overhead using one of several techniques — strict press, push press, push jerk, or split jerk. It's a staple in any shoulder to overhead workout for building upper body strength, power, and stability.
In this workout, shoulder to overhead challenges your shoulders, triceps, and core, especially under fatigue. It’s a versatile movement that allows athletes to choose the most efficient technique to move weight overhead — depending on the load and intensity.

Assaulted By The Clock - Crossfit Workout

2 rounds

workout description

Workouts with the same "for time" format

Workouts with simliar Tags

assault bike workout, bike and barbell wod, crossfit barbell workout, Deadlift workout, for time crossfit workout, Hang Power Clean workout, shoulder to overhead workout

What is a "for time" workout?

Why Try a "For Time" CrossFit Workout?

What kind of exercises are in this workout?

Assault Bike

Deadlift

hang power clean

shoulder to overhead