150 Wall balls
*Every minute: 4 Burpee box jump overs
Time cap: 15 min
“Burpee Ball Blitz” is a benchmark-style for-time workout with a nasty twist. Your task is to complete 150 wall balls before the 15-minute cap. But every minute on the minute—including the start—you must drop everything and perform 4 burpee box jump overs. It’s a battle of lungs, legs, and grit from start to finish.
Start your first BBJOs at 0:00, then chip away at your wall balls until the next minute hits. Choose a wall ball weight that allows you to work in sets of at least 15-20 early on. Burpee box jump overs should be fast but controlled—focus on clean landings and no wasted motion. Every minute interruption means your wall ball strategy must be sharp.
This workout is about managing pace under pressure. Don’t redline in the first few minutes. Aim for consistent wall ball sets between BBJO intervals—short sets with fast rests are key. Stay tight with transitions and get back on the ball as soon as your burpees are done. You win this one with discipline, not brute force. Complete the 150 reps under the cap or go down swinging.
150 Wall balls
*Every minute: 4 Burpee box jump overs
Time cap: 15 min
“Burpee Ball Blitz” is a benchmark-style for-time workout with a nasty twist. Your task is to complete 150 wall balls before the 15-minute cap. But every minute on the minute—including the start—you must drop everything and perform 4 burpee box jump overs. It’s a battle of lungs, legs, and grit from start to finish.
Start your first BBJOs at 0:00, then chip away at your wall balls until the next minute hits. Choose a wall ball weight that allows you to work in sets of at least 15-20 early on. Burpee box jump overs should be fast but controlled—focus on clean landings and no wasted motion. Every minute interruption means your wall ball strategy must be sharp.
This workout is about managing pace under pressure. Don’t redline in the first few minutes. Aim for consistent wall ball sets between BBJO intervals—short sets with fast rests are key. Stay tight with transitions and get back on the ball as soon as your burpees are done. You win this one with discipline, not brute force. Complete the 150 reps under the cap or go down swinging.
9-6-3
D-ball over rack - lbs
Back squat -
*200 m run after each round
Rest 2 min
12-9-6
D-ball Squat clean
Shoulder to overhead -
*200 m run after each round
TC: 19
4 rounds for time:
2+2 rep DB squat snatch (each arm) until finished all weights
Rest 1 min between rounds
1 Burpee (banded) pull up / Bar muscle up
8 DB clean & jerk -
20/25 cal Assault bike
1 Burpee (banded) pull up / Bar muscle up
1 min rest between rounds
TC: 16
12/16 Cal Assault Bike
60 Double Unders
21 Toes to Bar
12/16 Cal Assault Bike
Rest 30 sec
6 Burpee Double DB Deadlifts
6 Double DB Hang Squat Cleans
3 Wall Walks
400 meter Run
Rest 90 sec
TC: 27
32/40 cal ski
32 DB squats -
16 Knee raises/Knees to elbows/Toes to bar
32 Wall balls 20/14 lbs
16 DB clean and jerk -
64 Single unders/32 Double unders
16 DB goblet lunges -
TC: 18
Buy in: 10 D-ball Cleans
5 Rounds:
200 m Run
12 Deadlifts
9 Bar Facing Burpees
Cash out: 15 D-ball Squats
TC: 17
10-9-8-7-6-5-4-3-2-1
Thrusters
100-90-80-70-60-50-40-30-20-10
Double Unders
TC: 15
2 Thrusters
4 Bar facing Burpees
6 Toes to bar
Into
3 Rounds
7 Shuttle Runs
7 Burpee pull ups
14/19 Cal Ski erg
3 Wall walks / 10 meter Handstand Walk
12 Alt. DB Clean & Jerk
8 Chest to bar / 5 BMU
12 DB Front Rack Squats
6 Burpees to Target
12/16 Cal Echo Bike
Max Reps Unbroken Wall Balls
Wall Ball Weights: @14/20 – @20/30
200 Meter Run
12 Wall Balls
10 Power Cleans
8 Overhead Squats
10/14 Cal Assault Bike (add 2 cal each round)
1: 50-75 Single unders/Double unders
2: 15-20 Wallballs lbs
3: 15-20 Atomic situps/V-ups
4: 8-18 cal assault bike
abmat sit-up workout, air squat workout, Burpee Box Jump workout, double under workout, for time workout, power clean workout, pull-up workout, ring row workout, single under workout, thruster workout, wall ball workout
50 Air squats
40 Wall balls 14/10 lbs
40 Ab mat sit ups
30 Power cleans - Intermediate: 30/45 RX:
30 Ring rows/pull ups
20 Thrusters
20 Burpee bojump over
200 Single unders/100 double unders
TC: 19
burpee box jump over workout, dumbbell snatch workout
8 DB Snatch
3 Burpee Box Jump Over (add 1 each minute)
bar muscle up workout, double under workout, wall ball workout, wall walk workout
2-4-6-8:
Bar muscle-ups
Wall walks
20-40-60-80:
Double unders
Wall balls
bike erg workout, dumbbell devil’s press workout, dumbbell facing burpee workout, standing bike workout, wall ball workout
15/20 Cal Standing Bike
Max Reps DB Devil’s Press
Rest 2 min
6 DB Facing Burpees
Max Reps Wall Balls @14/20 lbs
double under workout, row workout, wall ball workout, wall walk workout
2 Wall walks
14/18 Cal Row
28 Wall balls @14/20 lbs
80 Double unders
TC: 14
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.
