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Clean Burn - Crossfit Workout

4 rounds for time

10/13 Cal assault bike
6 Squat cleans - @30/45 Intermediate: @35/50 RX: @45/65
10/13 Cal assault bike
4 Shoulders to overhead
10/13 Cal assault bike
2 Clusters

TC: 20

The Workout description

Workout Overview

Workout Overview This 4-round CrossFit WOD combines squat cleans, shoulder-to-overhead lifts, clusters, and assault bike sprints. A potent mix of strength and conditioning intervals. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.

Execution and Focus Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Whether it's the start or the end of your session, give each round full attention. Strategy and Finish This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. This dumbbell lunges is designed to improve performance and endurance.

Execution and Focus

Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This box jumps is designed to improve performance and endurance.

This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This power snatches is designed to improve performance and endurance.

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Clean Burn - Crossfit Workout

assault bike workout, cluster workout, for time workout, shoulder to overhead workout, squat clean workout

4 rounds for time

10/13 Cal assault bike
6 Squat cleans - @30/45 Intermediate: @35/50 RX: @45/65
10/13 Cal assault bike
4 Shoulders to overhead
10/13 Cal assault bike
2 Clusters

TC: 20

The Workout description

Workout Overview

Execution and Focus

This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This power snatches is designed to improve performance and endurance.

Workouts with the same "for time" format

Ski, Skip, Shoulder Smash

4 Rounds for time

200/300 m ski
10 Front rack reverse lunges -
8 Push press
100 Single unders/60 Double unders

TC: 16

An image showcasing a crossfit workout, someone performing the crossfit workouts, or to give crossfit workout inspiration

Progressively Worse Decisions

For time

1 Power snatch - Intermediate: 35/50 RX: 40/60
2 OH squat - Intermediate: 35/50 RX: 40/60
3 Burpees over bar
4 Front squats - Intermediate: 35/50 RX: 40/60
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters - Intermediate: 35/50 RX: 40/60

TC: 16

Hang and Bang

For time – 10-9-8-7-6-5-4-3-2-1

Double DB deadlift
Double DB hang power clean
Toes to bar

TC: 10

Precision Pulse

4 Rounds for time

50 Double Unders
12 Pistol Squats
15 Pull ups
6 Burpee box get over

Rowdy Thirteens

5 Rounds for Time

13 Thrusters
13/18 Cal Row
13 Burpees Over Rower

Rest 1 min between rounds

TC: 20

Unbroken Code

4 Rounds for Time

9 Thrusters (Unbroken)
12 Pull-Ups / C2B
12/16 Cal Assault Bike

TC: 13

5 Rounds of Farm Fury

5 rounds for time

12 Knee raises/knees to elbows/T2B
20 meter farmer walk -
7 KB Swings -
5 Burpees over KB

Rest 1 min between rounds

TC: 15

Devil's Detour

For Time

10-8-6-4-2
Double DB Devils Clean
Pull-ups / Chest to Bar

After every round:
20/26 cal Assault Bike

The 21-15-9 Trap

3 rounds:

21 Deadlift -
15 Thrusters -
9 Ring rows/Pull ups/Chest to bar

1 min pause

TC: 11

Burpee Bells & Balance

For Time

4 Rounds:
10m Double KB Front Rack Lunges
7 Burpee Over KB

Rest 2 min

2 Rounds:
25 Double Unders
3 Wall Walks / 10m Handstand Walk
25 Box Jump Overs
3 Wall Walks / 10m Handstand Walk

TC: 16

Workouts with simliar Tags

assault bike workout, cluster workout, for time workout, shoulder to overhead workout, squat clean workout

Front Line

E4MOM 16

8/11 Cal Assault Bike
8 Bar Facing Burpees
12 Deadlifts
8/11 Cal Assault Bike

Symmetry Sucks

For time

18 Knee raises/knees to elbows/Toes to bar
16 Snatch - RX: 35/50
16/20 Cal row
16 Thrusters - RX: 35/50
14 Burpees over rower
16 Thrusters
16/20 Cal row
16 Snatch
18 Knee raises/knees to elbows/Toes to bar

TC: 17

The Crossover Collapse

5 Rounds for Time

40 Double Unders / 40 Single Crossovers
10 Front Rack Reverse Lunges
8 Burpees Over Bar
6 Strict Pull-Ups

Buried in Ball & Bike

AMRAP 18

1-2-3-4-5…
D-Ball clean - lbs
HR. Push ups / HSPU
OA Devils press -

*After every round: 14/19 cal Bike

Rest is E2arned

E2MOM 10

9 Burpee over the bar
7 Front squat -
5 Shoulder to overhead -

for time workout

Barbell Countdown

burpee over bar workout, power clean workout, shoulder to overhead workout

For time

30-20-10 Power Clean
Shoulder to Overhead
Burpees over Bar
TC: 14

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EMOM workout

Grind Rotation

assault bike workout, man maker workout, strict chin-up workout

EMOM 16

1: 5 Man Makers
2: 11/15 cal Assault Bike
3: 8–10 Strict Chin-ups
4: Rest

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for time workout

Machine Breaker

assault bike workout, bar muscle up workout, burpee pull-up workout, double under workout, row workout, ski erg workout

For Time

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

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EMOM workout

The Cardio Carousel

assault bike workout, EMOM workout, row workout, ski erg workout

EMOM 20

1: 8-18 cal Assault bike
2: 8-18 cal Row
3: 8-18 cal Ski
4: Rest

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EMOM workout

Cluster Crisis

assault bike workout, Devils press workout, double under workout, dumbbell clean and jerk workout, dumbbell cluster workout, EMOM workout, knee raises workout, knees to elbows workout, single under workout, toes to bar workout

EMOM 6

40-70 Single unders / Double Unders
10-12 Double DB clusters -

3 min rest

EMOM 6

7-10 Double DB devils press -
15-20 Knee raises/knees to elbows/T2B

3 min rest

EMOM 6

8-18 cal assault bike
12-14 Double DB Hang clean & Jerk -

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What is a "for time" workout?

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.

Why Try a "For Time" CrossFit Workout?

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.

What kind of exercises are in this workout?

Assault Bike
The Assault Bike is a fan-powered machine that delivers one of the most effective full-body conditioning challenges in fitness. Common in high-intensity assault bike workouts, it trains your legs, arms, and lungs all at once — and responds directly to how hard you push.
In this workout, the Assault Bike is used to build power, stamina, and mental toughness. Whether you're sprinting for calories or holding a steady pace, the Assault Bike is perfect for intervals, finishers, or pure engine tests.
shoulder to overhead
The shoulder to overhead movement trains your ability to drive a load from the shoulders to a locked-out position overhead using one of several techniques — strict press, push press, push jerk, or split jerk. It's a staple in any shoulder to overhead workout for building upper body strength, power, and stability.
In this workout, shoulder to overhead challenges your shoulders, triceps, and core, especially under fatigue. It’s a versatile movement that allows athletes to choose the most efficient technique to move weight overhead — depending on the load and intensity.
squat clean
The squat clean is a compound Olympic lift that builds explosive power, coordination, and full-body strength. A staple in many high-skill squat clean workouts, it involves lifting a barbell from the ground into a front squat, catching it deep before standing to finish the rep.
In this workout, squat cleans challenge your hip extension, pulling mechanics, leg drive, and mobility. Whether performed heavy for strength or light for speed, the squat clean is essential for developing athleticism and efficient barbell movement.
cluster
A cluster is a hybrid movement that combines a squat clean with a thruster—taking the bar or dumbbells from the ground to overhead through a full squat and press. Popular in high-intensity cluster workouts, this movement is a total-body test of strength, stamina, and grit.
In this workout, clusters train explosive power, front rack mobility, and overhead pressing endurance. They’re metabolically demanding, making them ideal for conditioning pieces and strength circuits. Whether performed with a barbell or dumbbells, clusters push your limits and deliver full-body results.