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Bells & Burpees - Crossfit Workout

4 Rounds for Time

10 meter Double KB Front Rack Walking Lunges – Intermediate: @2×16/24 | RX: @2×20/28
12 Double KB Russian Swings
10 Burpee Pull-Ups
15/18 Cal Ski Erg

TC: 19

The Workout description

Workout Overview

“Bells & Burpees” is a mid-length conditioning test blending kettlebell strength work with gymnastics and ski erg power. Each round loops through front rack walking lunges, explosive Russian swings, high-heart-rate burpee pull-ups, and ski intervals that tax your pulling endurance. Four rounds at race pace means you’ll need to balance aggression with movement quality.

Execution and Focus

Keep the front rack tight and posture tall during lunges—don’t let the KBs collapse your midline. Russian swings should be heavy but controlled—finish at shoulder height with full hip extension. The burpee pull-ups are where your heart rate spikes; pick a steady rhythm and aim for minimal pauses before jumping to the bar. Ski erg pacing should be consistent but aggressive—15/18 cals means you need to pull with purpose, especially in the last two rounds.

Strategy and Finish

Treat round one as a system check. Once your breathing settles in, aim for steady effort across all segments. KB transitions should be fast but clean. Don’t redline on swings or burpees too early—this workout will punish a front-loaded approach. Make your final round your fastest. Total time is capped at 19 minutes, so efficiency and transitions matter.

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Bells & Burpees - Crossfit Workout

burpee pull-up workout, double kettlebell front rack walking lunge workout, double kettlebell russian swing workout, ski erg workout

4 Rounds for Time

10 meter Double KB Front Rack Walking Lunges – Intermediate: @2×16/24 | RX: @2×20/28
12 Double KB Russian Swings
10 Burpee Pull-Ups
15/18 Cal Ski Erg

TC: 19

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

Ladder to Nowhere

AMRAP 6

3-6-9-12…
Barbell thrusters –
Wallballs lbs
KB swings –

2 min pause

For time

25 Barbell thrusters –
35 Wallballs lbs
45 KB swings –

TC: 6 min

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Push, Lunge, Run, Repeat

4 Rounds

15 Double Dumbbell Push Press
15 DB Reverse Lunges (1 Shoulder + 1 Overhead)
400 Meter Run

Rest 2 minutes

4 Rounds

10 Burpees Over Dumbbell
12 Alt. Dumbbell Snatches
15 Meter Farmer Walk

The Fourfold Grind

For Time – 4 Rounds

3 Wall Walks
400m Run
5 Power Cleans
18 DB Box Step Overs

Wall Street Grind

4 Rounds for Time

24 High wall balls (10/11 ft @14/20 lbs)
14 Double DB Hang cleans
14 DB Step overs

Rest 1:1 between rounds

Cluster Climb

4 Rounds

4 Wall walks
8 Power Cleans
Rest 2 min
4 Rounds
6 Hang Clusters
12 Burpees over bar
TC: 20

Boxed In

4 Rounds for Time

12 Box jump overs
8 Handstand push-ups / Deficit HSPU
12 Double DB Step overs
12 GHD sit-ups

Hang On & Ring Out

5 Rounds for time

400/500 m bike
15 Knee raises in rings / Knees to elbow / Toes to rings
5 OA KB cluster –
4 Burpees to target (rings) / 2 Ring Muscle Up

Rest 1 min between rounds

TC: 19

Climb and Grind

3 rounds

1 Rope climb / Legless rope climb
12 Bench press
1 Rope climb
15 V-ups

Into

2 rounds
30/36 cal Ski erg
6 Wall walks
30 Toes to bar

Double Trouble x2

2 rounds

21-15-9
Double DB deadlift –
Double DB hang squat clean
Double DB shoulders to overhead

2 min pause

TC: 22

The Fifth Pull

For Time – 5 Rounds

12/15 Cal Row
9 Burpee Over Rower
2 Rope Climbs / Legless Rope Climbs

Rest 1 min

TC: 17

Workouts with simliar Tags

burpee pull-up workout, double kettlebell front rack walking lunge workout, double kettlebell russian swing workout, ski erg workout

Three Times the Trouble

AMRAP 5

8 DB snatch –
6 HR push ups/HSPU
6 Ring rows/pull ups

1 min rest

AMRAP 5

8 DB OH squats
6 Burpee over DB
4 Pull ups/C2B

1 min rest

AMRAP 5

8 DB Clean & jerk
6 Push ups
2 Burpee Pull ups/Bar muscle up

E2MOM Engine

AMRAP 14

15 Cal Ski Erg

30 Cal Bike Erg

*E2MOM: 2 Wall Walks

Throttle Complex

AMRAP 16

12 Double DB deadlift
15 cal Ski erg
12 Double DB Thrusters
5 Ring pull ups / Ring muscle ups
12 GHD sit ups

Barbell Burndown

EMOM 20

1: 6 Snatch + 6 Overhead squats
2: 12 Burpee over bar
3: 12 Back rack reverse lunges
4: 12/15 cal Ski erg
5: Rest

The Cardio Carousel

EMOM 20

1: 8-18 cal Assault bike
2: 8-18 cal Row
3: 8-18 cal Ski
4: Rest

for time workout

The Calorie Sandwich

assault bike workout, row workout, ski erg workout

For time

Choose your weapon: bike, ski, or row.

40-30-20-10-20-30-40 cal

Rest 1:1 between each round

TC: 25

Try it

AMRAP workout

E2MOM Engine

AMRAP workout, bike erg workout, ski erg workout, wall walk workout

AMRAP 14

15 Cal Ski Erg

30 Cal Bike Erg

*E2MOM: 2 Wall Walks

Try it

for time workout

Erg All Day

bike erg workout, for time workout, row workout, ski erg workout

3 Rounds for time

250 m Ski erg
500 m Row
1000 m bike erg

Rest 2 min between rounds

TC: 23

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

Try it

for time workout

The 2 Rep Tax

bar muscle up workout, box jump over workout, burpee pull-up workout, overhead squat workout

For time

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

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

TC: 10

Try it

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?

Ski Erg
The SkiErg is a low-impact, high-intensity cardio machine that simulates double-pole skiing. It’s a favorite in many SkiErg workouts for building aerobic capacity, upper body endurance, and total-body coordination.
In this workout, the SkiErg targets your lats, core, triceps, and legs, offering a unique way to train both power and pacing. Whether you're sprinting for calories or grinding out meters, the SkiErg delivers a serious conditioning challenge without stressing the joints.
burpee pull up
The burpee pull-up combines a full-body burpee with a vertical pulling movement, delivering a powerful mix of conditioning and upper body strength. Common in high-intensity burpee pull up workouts, it challenges your engine, grip, and coordination all at once.
In this workout, burpee pull-ups spike your heart rate, test your pulling endurance, and require full-body control under fatigue. Whether used in sprint intervals or long AMRAPs, the burpee pull-up adds intensity and variety to any session.

Bells & Burpees - Crossfit Workout

4 Rounds for Time

Workout Overview

Execution and Focus

Strategy and Finish

Bells & Burpees - Crossfit Workout

4 Rounds for Time

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

AMRAP 6

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For Time – 5 Rounds

Workouts with simliar Tags

burpee pull-up workout, double kettlebell front rack walking lunge workout, double kettlebell russian swing workout, ski erg workout

AMRAP 5

AMRAP 5

AMRAP 5

AMRAP 14

AMRAP 16

EMOM 20

EMOM 20

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AMRAP 14

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For time

What is a "for time" workout?

Why Try a "For Time" CrossFit Workout?

What kind of exercises are in this workout?

Ski Erg

burpee pull up