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Compound Interest - Crossfit Workout

For Time

21-15-9
Double DB Power Clean – Intermediate: @2x15/22,5 | RX: @2x17,5/25
Ring Rows

12-9-6
Toes to Bar
GHD Sit-Ups

9-6-3
Shuttle Runs
Back Squats @75–80% 1RM

TC: 17

The Workout description

Workout Overview

“Compound Interest” is a three-part chipper that stacks together power, pulling, core control, and heavy squatting. You’ll start with fast cycling of DB power cleans and ring rows, then transition to a midline-dominant couplet of toes-to-bar and GHDs. The finisher? A low-rep sprint of shuttle runs and heavy back squats. It’s a workout that builds both in movement complexity and in muscular demand.

Execution and Focus

Keep your transitions sharp in the early stages. The 21-15-9 couplet is grip-intensive—use your hips on the DB cleans and keep tension out of the arms on the ring rows. The 12-9-6 section is all about rhythm and control—be smooth and efficient on both T2B and GHDs. For the 9-6-3, push your shuttle pace and set up your back squat station for immediate loading. Move well under the bar—this isn’t for speed, it’s for heavy-quality reps under fatigue.

Strategy and Finish

Front-load your pacing with quick but composed sets in the first two sections. You’ll want to have enough in the tank for the final 9-6-3 where the weight jumps dramatically. Break up early work as needed, but aim to go unbroken on GHDs and at least two quick sets on cleans. The final set of squats should be a grind—but one you’re ready for.

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Compound Interest - Crossfit Workout

back squat workout, double dumbbell power clean workout, ghd sit-up workout, ring row workout, shuttle run workout, toes to bar workout

For Time

21-15-9
Double DB Power Clean – Intermediate: @2x15/22,5 | RX: @2x17,5/25
Ring Rows

12-9-6
Toes to Bar
GHD Sit-Ups

9-6-3
Shuttle Runs
Back Squats @75–80% 1RM

TC: 17

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

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

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Ski Lift Showdown

5 Rounds for Time

3 Wall Walks / 8 m Handstand Walk
9 Kettlebell Swings
12 Box Jumps
14/18 Cal Ski

Just Ring It

5 rounds for time

12 Thrusters -
12 Ring rows/Pull ups
12/16 Cal bike erg

TC: 15

Interruption Protocol

For Time

5/6 km Bike

Every 2 min (starting at 0:00):
6 Toes to Bar
6 Power Jerks
6 Front Squats

Runner's Burden

For time

Buy in: 800 m Run

4 Rounds:
12 Front rack reverse lunges
9 Shoulder to overhead
6 Pull ups / Chest to bar

Cash out: 800 m Run

TC: 18

Dumbbells & Discipline

2 rounds for time

32/40 cal ski
32 DB squats -
16 Knee raises/Knees to elbows/Toes to bar
32 Wall balls 20/14 lbs
16 DB clean and jerk -
64 Single unders/32 Double unders
16 DB goblet lunges -

TC: 18

Devil’s Burnout

5 rounds for time

8 Double DB Devils press
4 Burpee chest to bar / Burpee bar muscle up
12/15 cal Ski erg
20 m Double DB farmer lunges
TC: 30

Jump Voltage

For Time

4 Rounds:
16 Alt. DB Clean & Jerks
66 Double Unders
16 Push-Ups
16 DB Jumping Squats

Rest 1 min between rounds

TC: 17

Banded Bar Ladder

For time

For time
5-10-5-10-5 Banded Bar Muscle up OR Chest to bar
10-8-6-4-2 Squat cleans

Climb and Conquer

For time

21-15-9
HSPU
Pistol Squats
3-2-1
Legless Rope Climb

Workouts with simliar Tags

back squat workout, double dumbbell power clean workout, ghd sit-up workout, ring row workout, shuttle run workout, toes to bar workout

Station to Situation

AMRAP 16

1: 10/15 cal row
2: AMRAP: 4 Hang power clean + 4 Shoulders to overhead -
3: 24 alternating V-ups
4: AMRAP: 5 Ring rows/Pull ups/Chest to bar + 5 Pushups + 5 Air squats

Engine to Elevation

For time

3 Rounds:
100 Double Unders
30 Toes to bar
20 KB Swings

TC: 13

Then:

3 Rounds:
400 meter Run
5 Burpee Pull ups / Ring Muscle Ups

TC: 10

Run, Press, Lunge, Crunch

AMRAP 11

4 Shuttle Runs
12 DB Bench Press
4 Shuttle Runs
15 m Double DB Walking Lunges
4 Shuttle Runs
16 V-Ups

DB Gauntlet

E5MOM x 4

200m Run
15 GHD Sit-ups
12 Double DB Clean & Jerks
12 Burpee DB Step-ups

Grip Triplet

AMRAP 10

10 Pull-Ups / Chest to Bar
18 Alt. DB Hang Snatches
5 Shuttle Runs

AMRAP workout

Dead Legs, Fried Shoulders

Deadlift workout, knee raises workout, knees to elbows workout, shuttle run workout, squat clean workout, toes to bar workout, wall walk workout

AMRAP 12

2 Wall walks
4 Shuttle run
6 Squat cleans -
8 Knee raises/knees to elbows/T2B
10 Deadlift -

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AMRAP workout

The Farmer & The Wall

chest to bar workout, double dumbbell clean workout, farmer carry workout, pull-up workout, ring row workout, wall walk workout

AMRAP 12

2 Wall walks
10 Double DB clean -
10 ring rows/Pull ups/Chest to bar
20 m farmer walk -

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for time workout

Core Ascension

air squat workout, ghd sit-up workout, rope climb workout

For Time

1-2-3-4 Rope Climbs
40-30-20-10 GHD Sit-Ups
40-30-20-10 Air Squats

TC: 17

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for time workout

The Downward Spiral

burpee over bar workout, Deadlift workout, for time workout, pistol squat on bench workout, pistol squat workout, pull-up workout, ring row workout

For time

16-14-12-10-8-6-4-2
Deadlift -
Ring rows/pull ups
Pistol squat on a bench / Pistol squats
Burpee over bar

TC: 16

Try it

for time workout

Barbell Descent

back squat workout, burpee over bar workout, Deadlift workout, for time workout, shoulder to overhead workout

3 Rounds

10 Burpees Over Bar
12 Deadlifts

Rest 1 min

3 Rounds

8 Burpees Over Bar
10 Back Squats

Rest 1 min

3 Rounds

6 Burpees Over Bar
8 Shoulders to Overhead

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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?

Back Squats
The back squat is a foundational barbell lift where the load rests across the upper back while the athlete lowers into a deep squat. Central to any serious back squat workout, it develops maximal lower-body strength and total-body power.
In this workout, back squats target the glutes, quads, hamstrings, and core. The barbell placement allows for heavier loading compared to other squat variations, making it essential for strength development, athletic performance, and overall muscle growth.
T2B
Toes to bar is a powerful gymnastics movement that targets your core, grip, lats, and hip flexors, making it a key element in many high-intensity toes to bar workouts.
In this workout, toes to bar challenge your core strength, rhythm, and coordination while under fatigue. Whether you're kipping or going strict, it’s an essential skill for improving gymnastics capacity and midline control in CrossFit.
ring rows
The ring row is a scalable bodyweight pulling movement that strengthens the upper back, arms, and core. Common in ring row workouts and as a progression toward pull-ups, it builds horizontal pulling strength with full range of motion and control.
In this workout, ring rows help develop grip, scapular stability, and posture, especially when performed with tempo or high volume. Whether you're scaling pull-ups or working strict strength, the ring row is a valuable movement for all fitness levels.
shuttle run
The shuttle run is a high-intensity, agility-based movement that involves running back and forth between two points. Common in shuttle run workouts, it develops speed, acceleration, change-of-direction skills, and aerobic capacity.
In this workout, shuttle runs challenge your footwork, coordination, and cardiovascular endurance—especially when combined with strength movements. Whether done for distance, time, or reps, the shuttle run is a simple yet effective way to improve athletic conditioning.
ghd sit up
The GHD sit-up (Glute-Ham Developer sit-up) is a high-range core movement that develops abdominal strength, hip flexor power, and midline control. Common in advanced GHD sit-up workouts, it extends beyond the typical sit-up range, demanding more from your entire trunk.
In this workout, GHD sit-ups train explosive core strength, spinal control, and endurance, making them ideal for building gymnastic capacity and resilience. When used properly, the GHD sit-up is a powerful tool for high-level core development.

Compound Interest - Crossfit Workout

For Time

Workout Overview

Execution and Focus

Strategy and Finish

Compound Interest - Crossfit Workout

For Time

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

For time – 10-9-8-7-6-5-4-3-2-1

5 Rounds for Time

5 rounds for time

For Time

For time

2 rounds for time

5 rounds for time

For Time

For time

For time

Workouts with simliar Tags

back squat workout, double dumbbell power clean workout, ghd sit-up workout, ring row workout, shuttle run workout, toes to bar workout

AMRAP 16

For time

Then:

AMRAP 11

E5MOM x 4

AMRAP 10

AMRAP 12

AMRAP 12

For Time

For time

3 Rounds

3 Rounds

3 Rounds

What is a "for time" workout?

Why Try a "For Time" CrossFit Workout?

What kind of exercises are in this workout?

Back Squats

T2B

ring rows

shuttle run

ghd sit up