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
“For Time – The Triple Engine Ladder”
This multi-round chipper challenges engine capacity and unilateral strength in one flowing workout. Each round decreases in calories and reps, but effort must stay high across rowing, biking, skiing, pistols, and push-ups. You can scale pistols to leg-behind pistol squats demo for accessibility.
This pyramid format rewards strategic pacing and steady output. Legs and lungs will feel the burn first—smooth transitions are key to beating the clock.
bar facing burpee workout, clean and jerk workout, for time workout, front squat workout, ring muscle up workout, ring pull-up workout
For time - 10 rounds
1 Burpee (jumping) ring pull up / 1 Ring muscle up
2 Clean & Jerk
3 Front squats
4 Bar facing burpees
burpee over bar workout, chest to bar workout, double under workout, front squat workout, knee raises workout, knees to elbows workout, overhead squat workout, power snatch workout, pull-up workout, ring row workout, single under workout, thruster workout, toes to bar workout
For time
1 Power snatch
2 OH squat
3 Burpees over bar
4 Front squats
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters
back squat workout, d-ball over rack workout, d-ball squat clean workout, for time workout, running workout, shoulder to overhead workout
For time
9-6-3
D-ball over rack
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
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
For time
50 Air squats
40 Wall balls 14/10 lbs
40 Ab mat sit ups
30 Power cleans
30 Ring rows/pull ups
20 Thrusters
20 Burpee box jump over
200 Single unders/100 double unders
assault bike workout, Deadlift workout, Hang Power Clean workout, shoulder to overhead workout
2 rounds
10/13 Cal assault bike
21 Deadlift
10/13 Cal assault bike
15 Hang power cleans
10/13 Cal assault bike
9 Shoulders to overhead
10/13 Cal assault bike
2 min pause
AMRAP workout, dumbbell clean and jerk workout, knee raises workout, knees to elbows workout, row workout, toes to bar workout
AMRAP 20
8 Knee raises/knees to elbows/Toes to bar
10 DB hang clean and jerks
14/12 cal row
assault bike workout, dumbbell clean workout, dumbbell snatch workout, for time workout, wall ball workout
10 Rounds
10/14 cal bike
2 x 2 Alt. DB clean + 2 Alt. DB snatch
12 Wall balls 14/20 lbs
double under workout, EMOM workout, handstand walk workout, pistol squat workout, single under workout, wall walk workout
EMOM 16
1: 3 Wall walks / 10-15 m Handstand walk
2: 10-20 Pistol squats
3: 50-70 Single unders / Double unders
4: Rest
Devils press workout, double kettlebell clean workout, handstand push-up workout, pike push-up workout, pistol squat workout
For time
2-4-6-8-10-8-6-4-2
Pike push ups/HSPU
Double KB clean
Double DB devils press
A variation of pistol squats (bench or band) / Pistol squats
burpee box jump over workout, for time workout, power clean workout, row workout
4 rounds for time
12/15 cal row
10 Burpee box jump overs
5 Power clean
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.
