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Climb Rate - Crossfit Workout

For time

1-2-3-4
Rope climb / Touch and go Rope climb
Wall walks
10-20-30-40
Cal Bike erg
Wall balls 14/20 lbs

The Workout description

Workout Overview

“Climb Rate” is a structured chipper workout with ascending rep ladders that challenge pulling power, overhead control, leg drive, and engine output. Each block climbs progressively: 1–4 rope climbs and wall walks are paired with 10–40 cal Bike erg and wall balls. The blend of gymnastics and cardio under a 22-minute cap makes this a complete test of pacing, skill, and stamina.

Execution and Focus

Begin with smooth rope climbs or touch-and-go reps if skilled. Focus on quick transitions to wall walks—maintain form and don’t burn out early. The bike should be steady, scaling effort with the increasing calories per round. Wall balls should be performed in large sets when possible—find your rhythm and minimize rest between reps.

Strategy and Finish

Control your output on the early rounds to save energy for the second half. Rope climbs and wall walks demand shoulder control—break before you fail. On the erg, aim for strong pacing (not sprinting), and recover slightly before heading to the wall balls. As reps climb, so does fatigue—keep moving, and finish with composure. Use a strategy that allows you to push the final round with everything left in the tank.

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Climb Rate - Crossfit Workout

bike erg workout, rope climb workout, wall ball workout, wall walk workout

For time

1-2-3-4
Rope climb / Touch and go Rope climb
Wall walks
10-20-30-40
Cal Bike erg
Wall balls 14/20 lbs

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

Crush Set

For Time – 5 Rounds

35 Single Crossovers
10 Bench Press @65% of 1RM
10/15 Cal Assault Bike
15 A-jumps

TC: 17

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

The Unlucky Elevens

3 rounds

11 Deadlift -
11 Knee raises/knees to elbows/T2B
11 Burpees over bar
11 Hang squat cleans -
11 Ring rows/Pull ups
11 Bojumps
11 Jerks -

TC: 18

Machine Rounder

2 Rounds for Time

24/30 Cal Row
24/30 Cal Bike
24/30 Cal Ski Erg
30 Air Squats

From Rope to Racked

2 Rounds

150 Single unders /100 double unders
36 DB snatch -
28 DB Overhead lunges -
24 DB Hang power clean -
20 KB swings -

TC: 19

The Grind Circuit

5 rounds:

2 Burpee (banded) pull up / Banded bar muscle up/ Bar muscle up
12/15 cal Bike
16 KB Push press -
25 Air squats

TC: 18

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

Cycle Surge

For Time

21-15-9-6-3

Alternating DB Snatch

Overhead Reverse Lunges

Burpees Over DB

Pyramid Scheme

For time

12-10-8-6-4-2-4-6-8-10-12
Cal Assault bike
Burpees

TC: 17

Swing Set Circuit

For Time

12 KB Thrusters
12 cal Row
20 Double unders
20 Single crossovers
2 Rope climbs
12 Burpee over rower

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

Workouts with simliar Tags

bike erg workout, rope climb workout, wall ball workout, wall walk workout

E2MOM Engine

AMRAP 14

15 Cal Ski Erg

30 Cal Bike Erg

*E2MOM: 2 Wall Walks

The Breakdown

For Time

50-40-30-20-10
Double Unders
Cal Bike

5-4-3-2-1
Power Cleans
Rope Climbs

TC: 24

Assault Wave

For Time

40-30-20-10-20-30-40
Calories on Assault Bike

Rest 1:1 between rounds

High Five EMOM

EMOM 25

1: 400 meter Bike
2: 8–14 Strict HSPU / Wall Facing Handstand Push-Ups
3: 6 Thrusters + 6 Bar Facing Burpees
4: 15 Pull-Ups / C2B / 4–6 Bar Muscle-Ups
5: Rest

Heavy Set

AMRAP 3

21 Bar Facing Burpees
Max Reps Front Squats

Rest 2 min

AMRAP 3

35 Pull-Ups / Chest to Bar
Max Reps Power Cleans

Rest 2 min

AMRAP 3

7 Wall Walks
Max Reps Clusters

EMOM workout

Alternating Pressure

Burpee workout, double kettlebell clean workout, double kettlebell deadlift workout, double kettlebell reverse lunge workout, v-up workout, wall ball workout

E2MOM 16 (Alt. A & B)

A:
6 Burpees
18 Wall balls
12 Double KB Deadlifts

B:
6 Double KB Cleans
16 Double KB Reverse Lunges (farmer hold)
16 V-ups

Try it

for time workout

Run, Throw, Hang, Repeat

knees to elbows workout, running workout, toes to bar workout, wall ball workout

For time

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

Try it

for time workout

Wall to Fall

Burpee workout, ghd sit-up workout, ski erg workout, wall walk workout

For Time

5 Rounds:

2 Wall Walks
12/16 cal Ski Erg
12 Burpees
12 GHD Sit-ups

Try it

for time workout

Assault Wave

bike erg workout

For Time

40-30-20-10-20-30-40
Calories on Assault Bike

Rest 1:1 between rounds

Try it

for time workout

Row Down Revival

air squat workout, handstand walk workout, row workout, wall walk workout

For Time

2 Rounds:
50/60 cal Row
3 Wall walks / 10m Handstand walk
50 Air squats

Rest 1 min

Then, 2 Rounds:

25/30 cal Row
3 Wall walks / 10m Handstand walk
25 Air squats

Try it

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?

wall ball
The wall ball is a classic CrossFit movement that combines a front squat and an explosive throw, targeting your legs, shoulders, and lungs in one fluid motion. It’s a staple in any high-intensity wall ball workout, known for quickly elevating your heart rate.
In this workout, wall balls build endurance, coordination, and full-body power. Whether you're using a 10 or 20 lb ball, this simple movement delivers serious results — especially when the reps start adding up.
wall walk
The wall walk is a challenging bodyweight movement that builds shoulder strength, core stability, and coordination. Popular in gymnastics-style training and wall walk workouts, it requires control and confidence moving upside down.
In this workout, wall walks train overhead pressing strength and midline engagement while developing skills for handstand-based movements. Whether scaled or RX, the wall walk is a highly effective way to build upper body endurance and body awareness.
bike erg
The BikeErg is a fan-powered cycling machine that delivers a smooth, low-impact workout focused on leg power, aerobic endurance, and pacing control. Common in BikeErg workouts, it's perfect for both steady-state conditioning and high-intensity intervals.
In this workout, the BikeErg builds quad and glute strength, while challenging your engine and recovery. Whether you're sprinting for calories or logging meters, the BikeErg is a versatile tool for improving cardiovascular fitness in a joint-friendly way.
rope climb
The rope climb is a classic functional fitness movement that develops upper body pulling strength, grip endurance, and core control. Frequently featured in rope climb workouts, it challenges both technique and toughness.
In this workout, rope climbs train your lats, arms, and abs, while demanding coordination and efficient footwork. Whether performed legless or with a J-hook, the rope climb builds confidence and capacity in gymnastics-style pulling.