5-4-3-2-1
Wall walks
D-ball over box + burpee over box @40/70 Intermediate: @70/100 RX: @100/150 lbs
50-40-30-20-10
Air Squats
TC: 12
Workout Overview This 12-minute chipper combines descending wall walks, D-ball over box with burpees, and high-volume air squats. A total-body challenge for time and intensity. 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. Execution and Focus 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.
Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. 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. Adjust your strategy as fatigue builds and always strive for quality movement. This dumbbell lunges is designed to improve performance and endurance.
Each second counts, each rep builds resilience. Let your mindset lead when your muscles 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 challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
5-4-3-2-1
Wall walks
D-ball over box + burpee over box @40/70 Intermediate: @70/100 RX: @100/150 lbs
50-40-30-20-10
Air Squats
TC: 12
Workout Overview This 12-minute chipper combines descending wall walks, D-ball over box with burpees, and high-volume air squats. A total-body challenge for time and intensity. 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. Execution and Focus 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.
Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. 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. Adjust your strategy as fatigue builds and always strive for quality movement. This dumbbell lunges is designed to improve performance and endurance.
Each second counts, each rep builds resilience. Let your mindset lead when your muscles 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 challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
2-4-6-8-6-4-2
Start every round by doing 2 Wall Walks
Bar facing burpees
Deadlift -
20-40-60-80-60-40-20
Single unders/Double unders
TC: 15
10 Burpees Over Bar
12 Deadlifts
Rest 1 min
8 Burpees Over Bar
10 Back Squats
Rest 1 min
6 Burpees Over Bar
8 Shoulders to Overhead
4 Double DB Devil’s Press
8 Pull-Ups / Chest to Bar
10 Double DB Squats
ME Ski Erg
Rest 2 min
4 Clean and Jerk
8 Toes to Bar
10 Front Squats
ME Assault Bike
Rest 2 min
30 sec on / 30 sec off:
15 Weighted bostep overs w. KB -
15 Hang Power clean -
15 Back Squat
15 Pike push ups / HSPU
15 Burpee bojump
2 min rest
15 Weighted bostep overs w. KB
15 Hang Power clean
15 Back Squat
15 Pike push ups / HSPU
15 Burpee bojump
TC: 19
9-6-3
D-ball over rack - lbs
Back squat -
*200 m run after each round
Rest 2 min
12-9-6
D-ball Squat clean
Shoulder to overhead -
*200 m run after each round
TC: 19
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
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
50-40-30-20-10-20-30-40-50
cal bike
Rest 1:1 between rounds
TC: 26
21-15-9
Pull-ups
Power Cleans
Rest 2 min
21-15-9
Toes to Bar
Burpees Over Bar
30 Ring rows/Pull ups/Chest to bar
50 DB squats -
70 DB snatch -
200 Single unders/100 double unders
On the minut: 3 burpees over DB (start at 00.00)
TC: 15
14-12-10-8-6-4-2
Pistol squats (bench or band) / Pistol squats
KB snatch -
Hand release push ups/HSPU
KB goblet reverse lunges
Between each round: 2 Burpee Pull-Ups/Banded BMU/BMU)
TC: 15
10/13 Cal assault bike
6 Squat cleans -
10/13 Cal assault bike
4 Shoulders to overhead
10/13 Cal assault bike
2 Clusters
TC: 20
The workout
800 meter run
30 Toes to bar
30 Abmat sit-ups
20 Bar-facing burpees
30 Abmat sit-ups
30 Toes to bar
800 meter run
21-15-9
Cal row
Variation of pistols squat/pistol squat
1 min rest
21-15-9
Cal row
Ring rows/Pull ups/C2B
TC: 15
air squat workout, burpee box jump over workout, chest to bar workout, double under workout, dumbbell snatch workout, pull-up workout
100 Air squats
80 Double unders
60 DB Snatch
40 Pull ups / Chest to bar
20 Burpee box jump overs
TC: 12
AMRAP workout, handstand walk workout, kettlebell goblet step-up workout, kettlebell snatch workout, wall walk workout
3 Wall walks/10 m handstand walk
8 KB snatch (left arm) -
8 KB snatch (right arm)
12 KB goblet step ups
dumbbell snatch workout, ghd sit-up workout, pull-up workout, wall walk workout
80 DB Snatch
60 GHD Sit-Ups
60 Pull-Ups
20 Wall Walks
TC: 15
back squat workout, d-ball over rack workout, d-ball squat clean workout, for time workout, running workout, shoulder to overhead workout
9-6-3
D-ball over rack - lbs
Back squat -
*200 m run after each round
Rest 2 min
12-9-6
D-ball Squat clean
Shoulder to overhead -
*200 m run after each round
TC: 19
bike erg workout, EMOM workout, parallette facing burpee, wall walk workout
16/20 cal standing bike
Scaled: 4, Intermediate: 6, RX: 8 Parallette facing burpees
2 Wall walks
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.
