10 Pull ups
20 Thrusters Intermediate: @25/35 RX: @30/45
10 Power Cleans
TC: 15
This fast-paced 4-round workout mixes barbell cycling and gymnastics pulling into one spicy engine piece. Pull-ups open each round and get harder as fatigue builds, while thrusters and power cleans tax your legs, shoulders, and grip. It’s a full-body grind designed to challenge barbell proficiency and pacing.
Start each round with controlled, efficient pull-ups—break early to avoid burn out. Move into the thrusters with a smooth breathing pattern—20 reps is a big set, so consider breaking 10-10 or 12-8. Use the power cleans to catch your breath slightly, but stay moving. Barbell cycling here is key—don’t rush your transitions or you’ll blow up.
Each round should take no more than 3–3:30 minutes. Set a consistent pace through the first two rounds, then assess where to push. Thrusters will be the sticking point for many—break them into manageable sets to avoid redlining. The final round is a gut check: go unbroken on the pull-ups if you can, hang onto the bar for the thrusters, and clean with intensity to the finish. Keep the clock in mind and stay aggressive.
10 Pull ups
20 Thrusters Intermediate: @25/35 RX: @30/45
10 Power Cleans
TC: 15
This fast-paced 4-round workout mixes barbell cycling and gymnastics pulling into one spicy engine piece. Pull-ups open each round and get harder as fatigue builds, while thrusters and power cleans tax your legs, shoulders, and grip. It’s a full-body grind designed to challenge barbell proficiency and pacing.
Start each round with controlled, efficient pull-ups—break early to avoid burn out. Move into the thrusters with a smooth breathing pattern—20 reps is a big set, so consider breaking 10-10 or 12-8. Use the power cleans to catch your breath slightly, but stay moving. Barbell cycling here is key—don’t rush your transitions or you’ll blow up.
Each round should take no more than 3–3:30 minutes. Set a consistent pace through the first two rounds, then assess where to push. Thrusters will be the sticking point for many—break them into manageable sets to avoid redlining. The final round is a gut check: go unbroken on the pull-ups if you can, hang onto the bar for the thrusters, and clean with intensity to the finish. Keep the clock in mind and stay aggressive.
200 m run
16 Snatch -
200 m run
12 Snatch
200 m run
8 Snatch
200 m run
4 Snatch
200 m run
Rest 3 min
200/300 m row
16 Clean -
200/300 m row
12 Clean
200/300 m row
8 Clean
200/300 m row
4 Clean
200/300 m row
TC: 27
150 Single unders /100 double unders
36 DB snatch -
28 DB Overhead lunges -
24 DB Hang power clean -
20 KB swings -
TC: 19
12/15 cal row
10 Burpee bojump overs
5 Power clean -
TC: 11
21-15-9
Pull-ups
Power Cleans
Rest 2 min
21-15-9
Toes to Bar
Burpees Over Bar
18 Knee raises/knees to elbows/Toes to bar
16 Snatch - RX: 35/50
16/20 Cal row
16 Thrusters - RX: 35/50
14 Burpees over rower
16 Thrusters
16/20 Cal row
16 Snatch
18 Knee raises/knees to elbows/Toes to bar
TC: 17
40 m Sandbag Carry
10 Sandbag Squats
400 meter run
TC: 13
80 cal Bike
60 KB Swings
50 DB Snatch
30 GHD Sit-ups
20 HSPU
OTM: 4 Burpees (Start with burpees)
10-8-6-4-2
Double DB Devils Clean
Pull-ups / Chest to Bar
After every round:
20/26 cal Assault Bike
12 Alt. Pistol Squats
12/15 cal Ski Erg
12 Pull-ups / Chest to Bar
5-10-15-20…
Ring Dips
10-20-30-40…
Walking Lunges with KBs
Same rep count Pull-ups
burpee over bar workout, power clean workout, squat clean workout, thruster workout
8 Power cleans - Intermediate: 35/50 RX: 40/60
4 burpees over bar
8 Thrusters
4 burpees over bar
8 Squat cleans
4 burpees over bar
1-minute rest between rounds
burpee box get over workout, double under workout, pistol squat workout, pull-up workout
50 Double Unders
12 Pistol Squats
15 Pull ups
6 Burpee box get over
box jump over workout, chest to bar workout, double dumbbell box step over workout, double dumbbell hang clean workout, pull-up workout, thruster workout
1: 10 Pull ups / Chest to bar
2: 6 Thrusters + 6 Box jump overs
3: 6 Double DB Hang Cleans + 6 Double DB Box Step overs
4: Rest
burpee box jump over workout, dumbbell cluster workout, pull-up workout, row workout, toes to bar workout
1: 10 Burpee box jump over
2: 6–10 Pull-ups + 6–10 Toes to bar (same number of each)
3: 12 DB Clusters
4: 12–15/15–20 Cal Row
5: Rest
burpee over bar workout, hang cluster workout, power clean workout, wall walk workout
4 Wall walks
8 Power Cleans
Rest 2 min
4 Rounds
6 Hang Clusters
12 Burpees over bar
TC: 20
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.
