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
“For Time – 4-Round Barbell & Bike Gauntlet”
4 Rounds For Time:
10/13 Calories on Assault Bike
6 Squat Cleans @30/45 kg
Intermediate: @35/50 kg
RX: @45/65 kg
10/13 Calories on Assault Bike
4 Shoulders to Overhead
10/13 Calories on Assault Bike
2 Clusters
This workout weaves together monostructural sprints and heavy barbell efforts with decreasing reps but increasing fatigue. Expect leg burn early, grip fatigue from barbell cycling, and a heart rate that spikes and struggles to settle. The clusters to close each round will demand focus and explosiveness.
bar muscle up workout, box jump over workout, burpee pull-up workout, crossfit for time wod, overhead squat workout
For time
20-15-10-5
Overhead squat
Box jump overs
*After each round: 2 Burpee (banded) pull up / Bar muscle up
box jump over workout, Devils press workout, dumbbell crossfit wod, rowing workout
10 rounds
250/200 m Row
4 Devils press
6 Box jump overs
burpee box jump over workout, dumbbell snatch workout, for time workout
Open 21.2 - For time
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
burpee over bar workout, for time crossfit workout, power clean workout, squat clean workout, thruster workout
3 rounds
8 Power cleans
4 burpees over bar
8 Thrusters
4 burpees over bar
8 Squat cleans
4 burpees over bar
1-minute rest between rounds
back squat workout, Burpee Box Jump workout, for time workout, handstand push-up workout, Hang Power Clean workout, pike push-up workout, weighted box step over workout
For time
30 sec on / 30 sec off:
15 Weighted box step overs w. KB
15 Hang Power clean
15 Back Squat
15 Pike push ups / HSPU
15 Burpee box jump
2 min rest
For time
15 Weighted box step overs w. KB
15 Hang Power clean
15 Back Squat
15 Pike push ups / HSPU
15 Burpee box jump
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
chest to bar workout, for time workout, pistol squat workout, pull-up workout, ring row workout, row workout
For time
21-15-9
Cal row
Variation of pistols squat/pistol squat
1 min rest
21-15-9
Cal row
Ring rows/Pull ups/C2B
air squat workout, assault bike workout, EMOM workout, pull-up workout, push-up workout, ring row workout, row workout
EMOM 20
1: 10-18 cal bike
2: 1 round of Cindy
3: 10-18 cal row
4: Rest
assault bike workout, EMOM workout, handstand walk workout, rope climb workout, rope pull workout, row workout, wall walk workout
EMOM 6
1: 10-18 cal Assault bike
2: AMRAP Rope pulls/rope climbs
2 min rest
EMOM 6
1: 10-18 cal Row
2: AMRAP Wall walks/handstand walk
assault bike workout, Burpee workout, crossfit emom workout, rowing workout
EMOM 16
1: 10/14, 12/16, 14/18 cal row
2: 10-15 burpees
3: 10/14, 12/16, 14/18 cal assault bike
4: Pause
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.
