200 m run
16 Snatch - @25/40 Intermediate: @35/50 RX: @40/60
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 - @25/40 Intermediate: @35/50 RX: @40/60
200/300 m row
12 Clean
200/300 m row
8 Clean
200/300 m row
4 Clean
200/300 m row
TC: 27
“For Time – Barbell Pyramids & Engine Push”
This two-part workout stacks explosive barbell cycling with aerobic tests on the run and rower. You’ll complete one full pyramid of snatches and running, rest briefly, and then hit cleans paired with rowing. It’s all about sustaining barbell form and pacing your engine across descending reps.
This is a pacing challenge as much as a strength test. Don’t burn out on the first part—both pieces will tax grip, lungs, and legs in equal measure.
assault bike workout, for time workout
For time
50-40-30-20-10-20-30-40-50
cal bike
Rest 1:1 between rounds
burpee over dumbbell workout, double under workout, dumbbell snatch workout, front squat workout, single under workout
For time
100 Single unders/double unders
100 Front squat
100 DB snatch
EMOM (including 00:00) 4 Burpees Over Dumbbell
burpee over bar workout, chest to bar workout, Hang Power Clean workout, knee raises workout, knees to elbows workout, pull-up workout, ring r, running workout, shoulder to overhead workout, toes to bar workout
For time
20 Knee raises/knees to elbows/T2B
30 Hang power cleans @25/35 Intermediate: @35/50 RX: @40/60
20 Shoulders to overhead
30 Ring rows/Pull ups/Chest to bar
20 burpees over bar
Cash out: 800 m run
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
Deadlift workout, for time workout, Hang Power Clean workout, push jerk workout
‘DT’ - 5 Rounds for time
12 Deadlift
9 Hang power clean
6 Push jerk
abmat sit-up workout, air squat workout, Deadlift workout, Hang Power Clean workout, pull-up workout, push-up workout, ring row workout, row workout, shoulder to overhead workout, the hateful eight crossfit
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
8 Hang power clean
8 Shoulder to overhead
8 cal row
for time workout, ghd sit-up workout, power snatch workout, pull-up workout, ring row workout, running workout
For time
18-12-6
Power snatch
GHD sit ups
Ring rows/Pull ups
*400 m run after each round
assault bike workout, burpee over dumbbell workout, Burpee workout, dumbbell clean workout, dumbbell snatch workout, EMOM workout, row workout, wall ball workout
EMOM 9
1: Cal roning
2: Wallballs @14/20 lbs
3: Burpees over wallball
2 min pause
EMOM 9
1: Cal assault bike
2: AMRAP: 2 Alt. DB clean + 2 Alt. DB snatch
3: Burpees over DB
Deadlift workout, for time workout, Hang Power Clean workout, push jerk workout
‘DT’ - 5 Rounds for time
12 Deadlift
9 Hang power clean
6 Push jerk
burpee over dumbbell workout, chest to bar workout, double under workout, dumbbell snatch workout, dumbbell squat workout, for time workout, pull-up workout, ring row workout, single under workout
For time
30 Ring rows/Pull ups/Chest to bar
50 DB squats
70 DB snatch
200 Single unders/100 double unders
On the minut: 3 burpees over DB (start at 00.00)
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.
