5 Burpee Box Jump overs
10 Deadlift Intermediate: @60/85 RX: @80/115
5 Burpee Box Jump overs
Rest 30 sec between rounds
TC: 10
This 5-round burner is simple in structure but savage in execution. Bookended burpee box jump overs surround a set of heavy deadlifts, forcing your body to jump, lift, and repeat under pressure. The brief rest between rounds keeps the intensity high and recovery minimal. Expect your lungs, legs, and grip to all hit their limit by the final round.
Start each round with quick, efficient burpee box jump overs. Keep your jump mechanics safe and steady—don’t sprint too hard on the first set. The deadlifts are meant to be heavy but manageable—shoot for unbroken reps early and move with good form. The second set of burpees will feel spicier each round. Use consistent breathing and focus on smooth transitions to avoid redlining.
You’ve only got 30 seconds of rest between rounds, so approach the first 2 rounds with control, then ramp up. This workout rewards consistency and mental grit. The deadlifts will get heavier with fatigue, so lock in your setup every time. On the final round, give it everything—fast burpees, crisp deadlifts, and a strong finish. TC is tight at 10 minutes, so stay moving and minimize chalk breaks.
5 Burpee Box Jump overs
10 Deadlift Intermediate: @60/85 RX: @80/115
5 Burpee Box Jump overs
Rest 30 sec between rounds
TC: 10
This 5-round burner is simple in structure but savage in execution. Bookended burpee box jump overs surround a set of heavy deadlifts, forcing your body to jump, lift, and repeat under pressure. The brief rest between rounds keeps the intensity high and recovery minimal. Expect your lungs, legs, and grip to all hit their limit by the final round.
Start each round with quick, efficient burpee box jump overs. Keep your jump mechanics safe and steady—don’t sprint too hard on the first set. The deadlifts are meant to be heavy but manageable—shoot for unbroken reps early and move with good form. The second set of burpees will feel spicier each round. Use consistent breathing and focus on smooth transitions to avoid redlining.
You’ve only got 30 seconds of rest between rounds, so approach the first 2 rounds with control, then ramp up. This workout rewards consistency and mental grit. The deadlifts will get heavier with fatigue, so lock in your setup every time. On the final round, give it everything—fast burpees, crisp deadlifts, and a strong finish. TC is tight at 10 minutes, so stay moving and minimize chalk breaks.
50 Double Unders
12 Pistol Squats
15 Pull ups
6 Burpee box get over
21 Deadlift -
15 Thrusters -
9 Ring rows/Pull ups/Chest to bar
1 min pause
TC: 11
40 Double Unders / 40 Single Crossovers
10 Front Rack Reverse Lunges
8 Burpees Over Bar
6 Strict Pull-Ups
500/600 meter bike erg
21 Alt. DB Snatch
11 HSPU
350/400 meter standing bike erg
Rest 1 min
2-4-6-8-10-8-6-4-2
Pike push ups/HSPU
Double KB clean -
Double DB devils press -
A variation of pistol squats (bench or band) / Pistol squats
TC: 22
8/11 Cal Assault Bike
8 Bar Facing Burpees
12 Deadlifts
8/11 Cal Assault Bike
21 Deadlift -
15 Thrusters -
9 Ring rows/Pull ups/Chest to bar
1 min pause
TC: 11
3-6-9-12-15… (by 3s)
Deadlifts
Handstand Push-Ups
Front Squats
Bar Facing Burpees
1: 15 Pull ups / Chest to bar
2: 9 Clean & Jerks
3: 10 Burpee box jump over
4: 20 High Wall Balls @14/20 lbs, 10/11 ft
5: Rest
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
bar facing burpee workout, Deadlift workout, front squat workout, Hang Power Clean workout, power clean workout, shoulder to overhead workout
15 Deadlift -
15 Power clean
15 Hang power clean
15 Front squats
15 Shoulders to overhead
15 Bar facing burpees
2 min pause
10 Deadlift -
10 Power clean
10 Hang power clean
10 Front squats
10 Shoulders to overhead
10 Bar facing burpees
Total TC: 17 min
assault bike workout, bench press workout, burpee over bar workout, Deadlift workout, interval workout
5-4-3-2-1
Deadlift
ME burpees over bar
Rest 3 min
5-4-3-2-1
Bench press
ME cal Assault bike
The weight increases every set. Begin with a RIR 4 on the first 5 reps. Then increase the weight every set. Make a plan before you start - you only get 30 sec rest between rounds.
Total time: 17 min
AMRAP workout, bar facing burpee workout, Deadlift workout, front squat workout, handstand push-up workout
3-6-9-12-15… (by 3s)
Deadlifts
Handstand Push-Ups
Front Squats
Bar Facing Burpees
burpee box jump over workout, for time workout, power clean workout, row workout
12/15 cal row
10 Burpee bojump overs
5 Power clean -
TC: 11
Deadlift workout, for time workout, Hang Power Clean workout, push jerk workout
12 Deadlift - Intermediate: 40/60 RX: 47/70
9 Hang power clean
6 Push jerk
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.
