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.
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
Double DB deadlift
Double DB hang power clean
Toes to bar
TC: 10
6 Double KB Thrusters
8 Double KB Russian Swings
60 Double unders / 40 Heavy double unders
400/450m Standing bike
5/6 km Bike
Every 2 min (starting at 0:00):
6 Toes to Bar
6 Power Jerks
6 Front Squats
3 Rounds:
3 Rope Climbs
15 Toes to Bar
21 Wall Balls
Rest 2 min
3 Rounds:
15 Bar Facing Burpees
12 Power Snatch
15/20 Cal Row
TC: 25
21-15-9
Knee raises/knees to elbows/T2B
Cal Assault bike
Bojumps
2 min rest
21-15-9
DB Push press -
Cal Ski
Weighted bostep overs -
TC: 24
24 High wall balls (10/11 ft @14/20 lbs)
14 Double DB Hang cleans
14 DB Step overs
Rest 1:1 between rounds
1: 2–3 x (1 Toes to bar + 1 Bar muscle up)
2: 8 Thrusters
3: 14/19 Cal Row
4: Rest
1: 4 Burpee pull ups / Bar muscle up – 8 Cal Ski – 8 Box jump overs
2: 8 Pull ups / Chest to bar – 8 Cal Ski – 8 Complete box jump overs
3: 12 Toes to bar – 8 Cal Ski – 8 Burpee box jump overs
Rest 1 min between AMRAPs
30/38 Cal Row
30/38 Cal Ski
30/38 Cal Assault Bike
150 Double Unders
Every 2 min: 3 Burpee Pull-Ups / Bar Muscle-Ups
TC: 13
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
assault bike workout, atomic sit-up workout, double under workout, single under workout, v-up workout, wall ball workout
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
assault bike workout, overhead squat workout, power clean workout, running workout, wall ball workout
200 Meter Run
12 Wall Balls
10 Power Cleans
8 Overhead Squats
10/14 Cal Assault Bike (add 2 cal each round)
assault bike workout, dumbbell clean workout, dumbbell snatch workout, for time workout, wall ball workout
10/14 cal bike
2 Alt. DB clean + 2 Alt. DB snatch -
12 Wall balls 14/20 lbs
TC: 19
bar muscle up workout, burpee pull-up workout, cluster workout, double under workout, shuttle run workout
10-8-6-4-2 Shuttle runs
Burpee pull up / Bar muscle up
100-80-60-40-20 Double unders
2-4-6-8-10 Clusters
TC: 23
AMRAP workout, Burpee Box Jump workout, chest to bar workout, pull-up workout, ring row workout, row workout, wall ball workout
14 Ring rows/Pull ups/Chest to bar
14 Burpee bojumps
14 Wall balls lbs
14 cal Row
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.
