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Countdown Burn - Crossfit Workout

For Time

10-9-8-7-6-5-4-3-2-1
Thrusters – Intermediate: @30/45 | RX: @35/50

100-90-80-70-60-50-40-30-20-10
Double Unders

TC: 15

The Workout description

Workout Overview

“Countdown Burn” is a simple yet highly effective couplet. The rep scheme counts down from 10 to 1 on thrusters and 100 to 10 on double unders, testing barbell control, jump rope skill, and anaerobic capacity in one smooth package.

Execution and Focus

Don’t blow up on the round of 10. Stay calm and collected, aiming to go unbroken only if you’ve dialed your breathing. Double unders will tax your shoulders and calves—break if needed, but limit downtime. Keep thruster form clean—elbows high, full extension, and tight core.

Strategy and Finish

Start steady and increase tempo as the reps fall. You should be accelerating by round 6. Keep transitions short and rope spins sharp. If you manage your energy in the first three rounds, you’ll be in the race to close out hard in the 3-2-1 section. Fast hands, smooth squats, big breath—finish strong.

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Countdown Burn - Crossfit Workout

double under workout, thruster workout

For Time

10-9-8-7-6-5-4-3-2-1
Thrusters – Intermediate: @30/45 | RX: @35/50

100-90-80-70-60-50-40-30-20-10
Double Unders

TC: 15

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

A-Jump Ambush

2 rounds for time

100 Single unders / 50 Double unders
35 Alternating DB snatch - Intermediate: RX:
5 Burpee pull up / Bar muscle up
5 Wall walks
35 A-Jumps
100 Single unders / 50 Double unders

Rest 3 min between rounds

TC: 21

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

Push, Lunge, Run, Repeat

4 Rounds

15 Double Dumbbell Push Press
15 DB Reverse Lunges (1 Shoulder + 1 Overhead)
400 Meter Run

Rest 2 minutes

4 Rounds

10 Burpees Over Dumbbell
12 Alt. Dumbbell Snatches
15 Meter Farmer Walk

Total Divide

For Time – Accumulate

80 DB Snatch
60 GHD Sit-Ups
60 Pull-Ups
20 Wall Walks

TC: 15

Assault Wave

For Time

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

Rest 1:1 between rounds

Three-Four-Five

For time

3 Rounds: 3 Wall walk + 8 Back Squat
Rest 1 min
4 Rounds: 9 HR Push ups + 12 Box Jumps
Rest 1 min
5 Rounds: 8 Deadlift + 3 Burpee pull ups / BMU

TC: 17

The hateful eight

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 - RX: 35/50
8 Hang power clean
8 Shoulder to overhead
8 cal row

TC: 30

Lift and Leap

For Time – 7 Rounds

6 Overhead Squats

7 Pull-ups or C2B

6 High Box Jumps @24/30 inch

Double Trouble x2

2 rounds

21-15-9
Double DB deadlift -
Double DB hang squat clean
Double DB shoulders to overhead

2 min pause

TC: 22

Grip Stripper

4 Rounds for time

12 Deadlift
9 Hang Clean & Jerk
9 T2B
6 Target Burpees

Rest 1 min between rounds
TC: 13

OPEN WORKOUT 20.1

10 Rounds for Time

8 Ground to Overhead
10 Bar Facing Burpees

TC: 15

Workouts with simliar Tags

double under workout, thruster workout

The Thruster Climb

For time

12 Knee raises/knees to elbows/Toes to bar
10 Burpees
6 Thrusters - Intermediate: 35/50 RX: 45/65

Rest 30 sec

14 Knee raises/knees to elbows/Toes to bar
10 Burpees
5 Thrusters - Intermediate: 40/60 RX: 50/70

Rest 30 sec

16 Knee raises/knees to elbows/Toes to bar
10 Burpees
4 Thrusters - Intermediate: 45/65 RX: 55/80

Rest 30 sec

18 Knee raises/knees to elbows/Toes to bar
10 Burpees
3 Thrusters - Intermediate: 50/70 RX: 60/85

TC: 12

EMOM Composition

EMOM 16

1: 2–3 x (1 Toes to bar + 1 Bar muscle up)
2: 8 Thrusters
3: 14/19 Cal Row
4: Rest

Cluster Crisis

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 -

The Wall Start Protocol

For Time

Start each round with 2 Wall Walks

2-4-6-8-6-4-2
Bar facing burpees
Front squats

20-40-60-80-60-40-20
Single unders / Double unders

Abs, Air & Agony

EMOM 20

1: 10/15 cal Ski erg
2: 10-15 GHD sit ups
3: 50 DU/75 SU
4: 10 DBL KB clusters -
5: Pause

for time workout

A-Jump Ambush

a-jump workout, bar muscle up workout, burpee pull-up workout, double under workout, dumbbell snatch workout, for time workout, single under workout, wall walk workout

2 rounds for time

100 Single unders / 50 Double unders
35 Alternating DB snatch - Intermediate: RX:
5 Burpee pull up / Bar muscle up
5 Wall walks
35 A-Jumps
100 Single unders / 50 Double unders

Rest 3 min between rounds

TC: 21

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AMRAP workout

Endless Engine

AMRAP workout, Burpee workout, double under workout, running workout, sit-up workout, standing bike workout, walking lunges workout

AMRAP 28

600 m Standing Bike
50 Walking Lunges
400 m Run
30 Double Unders
20 Sit-ups
10 Burpees to Target

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on-off workout

A/B Max Out

bar facing burpee workout, chest to bar workout, handstand push-up workout, pull-up workout, ski erg workout, squat clean workout, thruster workout

2 min on / 1 min off x 6

Alternate between:
A: 8 Thrusters + 10 Bar facing burpees + Max Pull ups / Chest to bar
B: 10/12 Cal Ski + 6 Squat Cleans + Max HSPU

Try it

for time workout

The Breakdown

bike erg workout, double under workout, power clean workout, rope climb workout

For Time

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

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

TC: 24

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for time workout

Six Rounds of Sadness

atomic sit-up workout, Burpee workout, double under workout, jumping lunge workout, push-up workout, single under workout, toes to bar workout, v-up workout

6 rounds:

8 Atomic situps/v-ups
8 Jumping lunges
8 Burpees
8 T2B
8 Push ups
80 single unders/40 Double unders

TC: 15

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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?

Double under
The double under is a jump rope skill where the rope passes under your feet twice per jump, building coordination, speed, and cardiovascular endurance. It’s a popular movement in high-intensity double under workouts, often used to spike heart rate and improve timing under fatigue.
In this workout, double unders challenge your footwork, rhythm, and breathing, making them a key tool for improving overall conditioning. Whether you're linking sets or working on consistency, double unders are a fast-paced way to level up your engine.
thrusters
The thruster is a full-body compound movement that combines a front squat with an overhead press, making it one of the most demanding and effective exercises in any thruster workout.
In this workout, thrusters develop leg drive, shoulder endurance, and core stability, all while elevating your heart rate. Whether using a barbell, dumbbells, or kettlebells, the thruster is a powerful tool for building strength, power, and conditioning — fast.