8 Bar Muscle Ups
60 meter Suitcase walk Intermediate: @16/24 | RX: @24/32
40 Wall balls @14/20 lbs
“Carry the Climb” is a grippy and demanding 3-round triplet blending high-skill gymnastics with loaded carries and conditioning volume. Bar muscle-ups kick off each round with a technical test, followed by unilateral suitcase walks that challenge core and grip. The 40 wall balls close every round with a metabolic punch to the lungs and legs.
Bar muscle-ups should be broken into manageable sets—avoid pushing to failure early. Keep the kip snappy and transitions tight. The suitcase walk is a single-arm carry, so alternate arms each round (or halfway through) and stay tall through the torso. Wall balls are meant to be a grind—try to hold a steady rhythm and avoid excessive resting between sets.
Start each round with a gymnastics plan: break the BMUs into 2–3 sets if needed. Carry with good posture, and don’t rush the walk—let it serve as a grip reset. On the wall balls, aim for big sets early (20/20 or 25/15), then chip away. This workout rewards pacing, clean movement, and smart breaks—especially as grip fatigue sets in.
8 Bar Muscle Ups
60 meter Suitcase walk Intermediate: @16/24 | RX: @24/32
40 Wall balls @14/20 lbs
“Carry the Climb” is a grippy and demanding 3-round triplet blending high-skill gymnastics with loaded carries and conditioning volume. Bar muscle-ups kick off each round with a technical test, followed by unilateral suitcase walks that challenge core and grip. The 40 wall balls close every round with a metabolic punch to the lungs and legs.
Bar muscle-ups should be broken into manageable sets—avoid pushing to failure early. Keep the kip snappy and transitions tight. The suitcase walk is a single-arm carry, so alternate arms each round (or halfway through) and stay tall through the torso. Wall balls are meant to be a grind—try to hold a steady rhythm and avoid excessive resting between sets.
Start each round with a gymnastics plan: break the BMUs into 2–3 sets if needed. Carry with good posture, and don’t rush the walk—let it serve as a grip reset. On the wall balls, aim for big sets early (20/20 or 25/15), then chip away. This workout rewards pacing, clean movement, and smart breaks—especially as grip fatigue sets in.
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
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
1-2-3-4 Rope Climbs
40-30-20-10 GHD Sit-Ups
40-30-20-10 Air Squats
TC: 17
30 sec on / 30 sec off:
15 Weighted bostep overs w. KB -
15 Hang Power clean -
15 Back Squat
15 Pike push ups / HSPU
15 Burpee bojump
2 min rest
15 Weighted bostep overs w. KB
15 Hang Power clean
15 Back Squat
15 Pike push ups / HSPU
15 Burpee bojump
TC: 19
4 Double DB Devil’s Press
8 Pull-Ups / Chest to Bar
10 Double DB Squats
ME Ski Erg
Rest 2 min
4 Clean and Jerk
8 Toes to Bar
10 Front Squats
ME Assault Bike
Rest 2 min
4 Pull ups / Chest to bar
4 Double DB Hang power cleans
16 Double unders
TC: 21
Double DB deadlift
Double DB hang power clean
Toes to bar
TC: 10
10-9-8-7-6-5-4-3-2-1
Double DB Devil’s Press
Pull-ups / Chest to bar
50 Double Unders
12 Pistol Squats
15 Pull ups
6 Burpee box get over
30-20-10-5
Knee raises/knees to elbows/T2B
60-40-20-10
Wallballs 14/20 lbs
400m run after each round
TC: 18
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
100 Single unders / 50 Double unders
35 Alternating DB snatch - Intermediate: RX:
5 Burpee pull up / Bar muscle up
5 Wall walks
35 A-Jumps
100 Single unders / 50 Double unders
Rest 3 min between rounds
TC: 21
30-20-10-5
Knee raises/knees to elbows/T2B
60-40-20-10
Wallballs 14/20 lbs
400m run after each round
TC: 18
800/600 m. bike
8 KB snatch -
12 KB reverse lunges -
8 KB snatch -
16 Wallballs lbs
assault bike workout, bar muscle up workout, chest to bar workout, EMOM workout, ski erg workout, wall walk workout
1: Max Cal Ski
2: 4 Wall Walks
3: Max Cal Assault Bike
4: 12 C2B / 4 Bar Muscle Ups
5: Rest
bar muscle up workout, chest to bar workout, dumbbell clean and jerk workout, dumbbell front rack squat workout, handstand walk workout, wall walk workout
3 Wall walks / 10 meter Handstand Walk
12 Alt. DB Clean & Jerk
8 Chest to bar / 5 BMU
12 DB Front Rack Squats
back squat workout, banded pull-up workout, bar muscle up workout, clean and jerk workout, row workout, toes to bar workout, v-up workout
1: 2 Bar Muscle + 10 Toes to Bar (1 x banded pull-up + 10 V-ups)
2: 8 Back Squats
Rest 4 min
8/10 Cal Row
1 Clean & Jerk
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
double under workout, dumbbell clean and jerk workout, dumbbell squat workout, for time workout, goblet lunge workout, knee raises workout, knees to elbows workout, single under workout, ski erg workout, toes to bar workout, wall ball workout
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
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.
