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D-Ball Gatekeeper - Crossfit Workout

For time

Buy in: 10 D-ball Cleans Intermediate: @35/50 RX: @50/70 kg

5 Rounds:
200 meter Run
12 Deadlifts Intermediate: @45/65 RX: @60/90
9 Bar Facing Burpees

Cash out: 15 D-ball Squats

TC: 17

The Workout description

Workout Overview

This triplet sandwich opens with a gritty set of D-ball cleans and closes with a brutal squat finisher. In between, five fast-paced rounds of running, deadlifts, and bar-facing burpees keep the intensity high and your grip on the edge. It’s a high-output grind with just enough complexity to punish poor pacing and reward efficiency.

Execution and Focus

Start with focused effort on the D-ball cleans—get your hips through and reset quickly between reps. Once into the rounds, push the 200m runs with intent, but don’t redline. Deadlifts should be smooth touch-and-go or fast singles if grip is wearing. Bar-facing burpees? Stay low, jump fast, and keep moving. The cash out D-ball squats demand composure—sink deep, brace hard, and don’t rest at the top.

Strategy and Finish

Goal time is 13–16 minutes. Keep transitions tight and don’t let the runs become recovery jogs. Break deadlifts only once per set if needed, and keep the burpees at a rhythmic pace. In the final set of squats, breathe through the reps and grind to the finish. Efficient movement and discipline will keep you on track. This workout is a test of threshold pacing and finishing under fatigue. Stay tough, move fast.

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D-Ball Gatekeeper - Crossfit Workout

bar facing burpee workout, d-ball clean workout, d-ball squat workout, Deadlift workout, running workout

For time

Buy in: 10 D-ball Cleans Intermediate: @35/50 RX: @50/70 kg

5 Rounds:
200 meter Run
12 Deadlifts Intermediate: @45/65 RX: @60/90
9 Bar Facing Burpees

Cash out: 15 D-ball Squats

TC: 17

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

Powerwaves

For Time

2 Rounds:

30/38 cal Bike
15 Double DB Deadlifts
12 Double DB Hang Power Cleans
9 Double DB Shoulder to Overhead

Rest 2 min

2 Rounds:

15/20 cal Ski erg
15 DB Squats
12 Burpee over DB
9 DB Devils press

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Grip Grid

4 Rounds

15 HSPU
12 DB Hang Squat Clean
15 Toes to bar
200 meter Run

The Burpee Taxman

For time

100 Single unders/double unders
100 Front squat -
100 DB snatch -

EMOM (including 00:00) 4 Burpees Over Dumbbell

TC: 15

Assault Wave

For Time

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

Rest 1:1 between rounds

Box Jump Blues

3 rounds

400 m run
20 bojumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause

Split and Burn

3 Rounds

10/13 Cal Assault Bike
12 Pistol Squats

Then 3 Rounds

10/13 Cal Ski Erg
12 Handstand Push-Ups

Open 21.2

Open 21.2 - For time

10 dumbbell snatches -
15 burpee bojump-overs
20 dumbbell snatches
15 burpee bojump-overs
30 dumbbell snatches
15 burpee bojump-overs
40 dumbbell snatches
15 burpee bojump-overs
50 dumbbell snatches
15 burpee bojump-overs

TC: 20

Three Levels of Hell

For time

Buy in: 15/20 cal assault bike
3 rounds of:
12 Ring rows/pullups
8 Hand release push ups/HSPU
10 DB snatch -

1 min rest

Buy in: 15/20 cal assault bike
3 rounds of:
6 (Banded) pull ups/C2B
8 Hand release push ups/HSPU
10 DB snatch

1 min rest

Buy in: 15/20 cal assault bike
3 rounds of:
3 Burpee (banded) pull ups/bar muscle ups
8 Hand release push ups/HSPU
10 DB snatch

TC: 26

For Time & Glory”

7 Rounds for time

5 Power clean -
4 Front squat
3 Jerk
40 Single unders/20 Double unders

TC: 12

The DB Dance

10 Rounds

10/14 cal bike
2 Alt. DB clean + 2 Alt. DB snatch -
12 Wall balls 14/20 lbs

TC: 19

Workouts with simliar Tags

bar facing burpee workout, d-ball clean workout, d-ball squat workout, Deadlift workout, running workout

Ballistic Charge

3 min on / 2 min off x 5

12/15 Cal Assault Bike
3 Wall Walks
4 D-ball Cleans
ME D-ball Squats

Box Jump Blues

3 rounds

400 m run
20 bojumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause

Catch Me If You Can

For time

200 m run
16 Snatch -
200 m run
12 Snatch
200 m run
8 Snatch
200 m run
4 Snatch
200 m run

Rest 3 min

200/300 m row
16 Clean -
200/300 m row
12 Clean
200/300 m row
8 Clean
200/300 m row
4 Clean
200/300 m row

TC: 27

Compact Engine

10 Rounds For Time

5 Double DB Power Cleans
5 Double DB Thrusters
200 m Run

TC: 18

Hold My Wallball

EMOM 20

1: 15-20 Wallballs lbs
2: 10 Deadlift + 10 hang power clean -
3: 20 OH lunges with wallball
4: 15-20 KB swings -
5: 15-20 Atomic situps/V-ups

AMRAP workout

Row Rinse Repeat

Deadlift workout, double under workout, row workout

AMRAP 12

300 meter row
10 Deadlift
50 Double unders

Try it

for time workout

Compact Engine

double dumbbell power clean workout, double dumbbell thruster workout, running workout

10 Rounds For Time

5 Double DB Power Cleans
5 Double DB Thrusters
200 m Run

TC: 18

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EMOM workout

Carry On Heavy

d-ball squat workout, double kettlebell front rack walk workout, heavy sled push workout

EMOM 16

1: 30 meter Double KB Front rack walk
2: 10–12 D-ball squats
3: Max meter Heavy sled push
4: Rest

Use a heavy weight for Sled push.

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for time workout

The Big Squeeze

assault bike workout, burpee double dumbbell deadlift workout, double dumbbell hang squat clean workout, double under workout, running workout, toes to bar workout, wall walk workout

3 Rounds

12/16 Cal Assault Bike
60 Double Unders
21 Toes to Bar
12/16 Cal Assault Bike

Rest 30 sec

6 Burpee Double DB Deadlifts
6 Double DB Hang Squat Cleans
3 Wall Walks
400 meter Run

Rest 90 sec

TC: 27

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for time workout

Engine Block

row workout, running workout, ski erg workout

3 Rounds For Time

800 m Run
500 m Row
300 m Ski Erg

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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?

d-ball clean
The D-ball clean is a functional strongman-style lift where an athlete lifts a heavy medicine ball from the ground to the shoulder. Frequently seen in D-ball clean workouts, this movement emphasizes brute strength, hip extension, and full-body coordination.
In this workout, D-ball cleans develop posterior chain power, grip strength, and explosive movement mechanics. The awkward nature of the D-ball builds raw, functional strength, making it an ideal tool for athletes looking to add variety and grit to their training.
d-ball squat
D-ball squats are a loaded squat variation performed while holding a heavy medicine ball in a bear hug or front carry position. A common feature in D-ball squat workouts, this movement demands core stability, posture control, and leg strength under awkward loading.
In this workout, D-ball squats engage the glutes, quads, and hamstrings while heavily taxing the core and upper back. The non-traditional load encourages better bracing and reinforces strong squat mechanics, making it a great choice for functional strength training.
Deadlift
The deadlift is one of the most effective strength movements in any fitness program. It targets the posterior chain — including your glutes, hamstrings, back, and core — making it a cornerstone of any deadlift workout.
In this workout, deadlifts develop raw strength, posture, and pulling power. Whether you're lifting light for speed or going heavy for strength, the deadlift builds a solid foundation for both performance and injury prevention.
bar facing burpee
The bar-facing burpee is a high-intensity movement that combines a chest-to-floor burpee with a two-foot jump over a barbell. It's a CrossFit staple used in many bar facing burpee workouts to build explosive power, agility, and full-body conditioning.
In this workout, bar-facing burpees spike your heart rate, test your coordination, and demand mental grit — especially when paired with heavy lifting or fast-paced intervals. Simple, brutal, and effective.
running
Running is one of the most effective ways to build cardiovascular endurance, leg strength, and mental toughness. A foundational element in many running workouts, it adds intensity and pacing challenges to both short sprints and longer distances.
In this workout, running boosts your engine, footwork, and recovery capacity, especially when paired with strength or skill-based movements. Whether you're hitting meters or minutes, running is essential for building a well-rounded fitness base.