Newest programs

Boxed and Buried - Crossfit Workout

For Time

10-8-6-4-2
Burpee Box Get Over
Shuttle Runs
Deadlift – Intermediate: @60/85 | RX: @75/110

The Workout description

Workout Overview

“Boxed and Buried” is a descending ladder-style sprint workout designed to spike your heart rate and demand everything from your posterior chain and lungs. You’ll cycle through burpee box get overs, shuttle runs, and deadlifts with reps of 10-8-6-4-2. Each round gets faster—but also harder. The variety of movement patterns makes this a full-body sprint. The short time cap means there's no time to waste—this one is about digging deep and keeping moving.

Execution and Focus

The burpee box get over is the wild card: commit to fast, clean reps but stay safe and athletic on the box. Maintain a low stance and flow over without hesitation. Shuttle runs should be smooth and fast—cut corners tightly and turn efficiently. The deadlifts will feel heavier as you go, not because of weight, but because of fatigue—keep your back flat and drive through the heels. Break reps only when necessary and transition quickly between movements.

Strategy and Finish

Stay calm in round one, then go all-in by round three. You need urgency without panic. Don’t rest between movements—use short, focused breaths and get back to work. With smart pacing and clean execution, most athletes will beat the clock. Finish with fire—rounds 4 and 2 are where races are won.

Back to all workouts

Boxed and Buried - Crossfit Workout

burpee box get over workout, Deadlift workout, shuttle run workout

For Time

10-8-6-4-2
Burpee Box Get Over
Shuttle Runs
Deadlift – Intermediate: @60/85 | RX: @75/110

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

Jump the Line

7 Rounds

6 Overhead Squats
7 Pull-Ups / Chest to Bar
6 High Box Jumps

TC: 12

An image showcasing a crossfit workout, someone performing the crossfit workouts, or to give crossfit workout inspiration

Bells & Burpees

4 Rounds for Time

10 meter Double KB Front Rack Walking Lunges
12 Double KB Russian Swings
10 Burpee Pull-Ups
15/18 Cal Ski Erg

TC: 19

Engine Block

3 Rounds For Time

800 m Run
500 m Row
300 m Ski Erg

The KB Countdown

For time

70 Double unders
60 DBL KB russian swings -
50 Bojump overs
40 m DBL KB FR walk
30/40 cal row
20 DBL KB snatch

TC: 15

Six by Six

6 Rounds

6 Power cleans
6 Toes to bar
6 Burpee over bar

One Ring to Ruin Them All

For time - 10 rounds

1 Burpee (jumping) ring pull up / 1 Ring muscle up
2 Clean & Jerk -
3 Front squats
4 Bar facing burpees

Comment: Try to keep a pace of one minute per round.

TC: 12

Carry the Climb

3 Rounds

8 Bar Muscle Ups
60 meter Suitcase walk
40 Wall balls

Burpee Sandwich

For Time

1-2-3-4-5-6
Power Clean
Burpee Chest to bar / Bar Muscle Up (double burpees)

Rest 3 min

6-5-4-3-2-1
Squat Clean
Handstand Push-up

TC: 21

Catch Me If You Can

For time

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

Ascending Flow

For Time

1-2-3-4
Ring Muscle-up
Wall Walk

10-20-30-40
Single Crossovers
Cal Bike

Workouts with simliar Tags

burpee box get over workout, Deadlift workout, shuttle run workout

The Lunge Line

E5MOM x 4

12 Power cleans
7.5 m Handstand walk
12 Back rack Reverse lunges
10 Shuttle runs

Wall Walk Wreckage

For time

2-4-6-8-6-4-2

Start every round by doing 2 Wall Walks
Bar facing burpees
Deadlift -
20-40-60-80-60-40-20

Single unders/Double unders

TC: 15

Load and Lunge

4 Rounds for time

6 Sandbag to shoulder
10 m Sandbag walking lunges
4 Shuttle runs (2x10 m)

Rest 3 min

4 Rounds
20 m Sandbag bear hug carry
4 Sandbag squat cleans (bear hug)
20 m KB front rack carry

The hateful eight

8 Rounds for time

8 Push ups
8 Ab mat sit up / GHD sit up
8 Air squat
8 Ring rows/pull ups
8 Deadlift - RX: 35/50
8 Hang power clean
8 Shoulder to overhead
8 cal row

TC: 30

Grit Grid

EMOM 16

1: 6 Burpee Box Get Overs
2: 8 Deadlifts + 8 Hang Power Cleans
3: 12–16 Pull-Ups / Chest to Bar
4: 6 D-Ball Cleans @70/100 RX: @100/150 lbs

EMOM workout

Snatch Me Outside

bike erg workout, Burpee workout, Deadlift workout, dumbbell snatch workout

EM4OM 16

12/15 cal bike
10 Burpees DB deadlift -
20 Alternating DB snatch -

Try it

AMRAP workout

The Four Block Grinder

box jump workout, dumbbell clean and jerk workout, kettlebell swing workout, push-up workout, shuttle run workout, sit-up workout

4 x AMRAP 4

AMRAP 4
10 DB Clean & Jerks
4 Shuttle runs
10 Box jumps

Rest 2 min

AMRAP 4

12 Sit-ups
9 KB Swings
12 Push-ups

Rest 2 min and repeat

Try it

for time workout

The Triplet Gauntlet

back squat workout, burpee to target workout, double crossover workout, pull-up workout, shuttle run workout, single crossover workout, ski erg workout

For time

10-8-6-4
Back Squat
Shuttle Runs

Rest 1 min

20-15-10-5
Pull ups
Target Burpees

Rest 1 min

30(36)-20(24)-10(12)
Cal Ski erg
Single crossover / Double crossover

TC: 22

Try it

for time workout

Under Pressure

bench press workout, for time workout, shuttle run workout, toes to bar workout, wall ball workout

For Time

10 Shuttle Runs

20 Bench Press

10 Shuttle Runs

40 Toes to Bar

10 Shuttle Runs

60 Wall Balls

Try it

for time workout

Load and Lunge

kettlebell front rack carry workout, sandbag bear hug carry workout, sandbag squat clean workout, sandbag to shoulder workout, sandbag walking lunge workout, shuttle run workout

4 Rounds for time

6 Sandbag to shoulder
10 m Sandbag walking lunges
4 Shuttle runs (2x10 m)

Rest 3 min

4 Rounds
20 m Sandbag bear hug carry
4 Sandbag squat cleans (bear hug)
20 m KB front rack carry

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?

burpee box get over
Burpee box get overs are a high-effort, full-body movement that combines a burpee with getting up and over a box—any way possible. A staple in burpee box get over workouts, this movement tests strength, agility, and grit in a raw, unpolished format.
In this workout, burpee box get overs spike your heart rate while demanding coordination, explosive hips, and upper-body engagement. Unlike standard jumps, there’s no prescribed technique—just get over the box fast. Perfect for obstacle-style conditioning and mental toughness training.
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.
shuttle run
The shuttle run is a high-intensity, agility-based movement that involves running back and forth between two points. Common in shuttle run workouts, it develops speed, acceleration, change-of-direction skills, and aerobic capacity.
In this workout, shuttle runs challenge your footwork, coordination, and cardiovascular endurance—especially when combined with strength movements. Whether done for distance, time, or reps, the shuttle run is a simple yet effective way to improve athletic conditioning.