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.
6 Overhead Squats
7 Pull-ups or C2B
6 High Box Jumps @24/30 inch
1-2-3-4
Ring Muscle-up
Wall Walk
10-20-30-40
Single Crossovers
Cal Bike
Pike push ups /Handstand push ups
Double DB Hang power clean –
Double DB thrusters –
Burpees
TC: 15
12-10-8-6-4-2
Devils clean –
Double DB squats
Double DB push press
TC: 11
8 Thrusters –
8 Ring rows/Pull ups/C2B
8 Power cleans
8 Knee raises/knees to elbows/T2B
30 sec rest
TC: 16
20 Knee raises/knees to elbows/T2B
20 DB snatch –
20 DB goblet Squat –
20 HR push ups
20 Burpee BoJumps
3 minute rest
10 Knee raises/knees to elbows/T2B
10 DB snatch –
10 DB goblet Squat –
10 HR push ups
10 Burpee BoJumps
TC: 24
3 Rounds:
3 Rope Climbs
15 Toes to Bar
21 Wall Balls
Rest 2 min
3 Rounds:
15 Bar Facing Burpees
12 Power Snatch
15/20 Cal Row
TC: 25
12-9-6
OA DB devils press –
Assault bike
Rest 30 sec
12-9-6
Pike push ups/Kipping HSPU/S. HSPU
Assault bike
Rest 30 sec
12-9-6
DB clean & jerk –
Assault bike
TC: 17
30/35 cal Row
30 Leg behind Pistol / Pistol squats
30/35 cal Bike
30 Push ups
30/35 cal Ski
Directly into
25/30 cal Row
25 Leg behind Pistol / Pistol squats
25/30 cal Bike
25 Push ups
25/30 cal Ski
Directly into
20/25 cal Row
20 Leg behind Pistol / Pistol squats
20/25 cal Bike
20 Push ups
20/25 cal Ski
TC: 31
2-4-6-8-10…
OA Devil’s press
Pull-ups / Chest to bar
DB Overhead squats
HSPU / Parallettes HSPU
21-15-9
Pull-ups
Power Cleans
Rest 2 min
21-15-9
Toes to Bar
Burpees Over Bar
15/20 Cal Bike erg
7 Ground to overhead
21/15/9/6/3 Toes to bar → Pull ups → Chest to Bar → Bar muscle Up → Pull overs
7 Bar facing burpees
TC: 19
1 Rope Climb / Legless Rope Climb
8 Thrusters
16 cal Row
8 GHD Sit-ups
air squat workout, burpee box jump over workout, chest to bar workout, double under workout, dumbbell snatch workout, pull-up workout
100 Air squats
80 Double unders
60 DB Snatch
40 Pull ups / Chest to bar
20 Burpee box jump overs
TC: 12
for time workout, Hang Power Clean workout, row workout, running workout, ski erg workout, thruster workout, wall ball workout
400 m Run
20 Thrusters
400/500 m Row
30 Hang Power Cleans
400/500 m Ski
40 Wall Balls
400 m Run
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
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
AMRAP workout, assault bike workout, chest to bar workout, dumbbell bench press workout, legless rope climb workout, pull-up workout, rope climb workout
16 Dumbbell Bench Press
16 Pull-Ups / C2B
12/16 Cal Assault Bike
1 Legless Rope Climb
1 Rope Climb
burpee over bar workout, power clean workout, toes to bar workout
6 Power cleans
6 Toes to bar
6 Burpee over bar
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.
