12-10-8-6-4-2
Devils clean - @2x10/15 Intermediate: @2x12,5/17,5 RX: @2x15/20
Double DB squats
Double DB push press
TC: 11
Workout Overview This is a gritty sprint where fast transitions and smart pacing on the devil's cleans will make or break you. The weight stays the same This workout is designed to challenge your full-body endurance and test how well you can move under fatigue. 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. This CrossFit AMRAP workout is designed to improve performance and endurance.
Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. 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. This dumbbell lunges is designed to improve performance and endurance.
Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds 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.
12-10-8-6-4-2
Devils clean - @2x10/15 Intermediate: @2x12,5/17,5 RX: @2x15/20
Double DB squats
Double DB push press
TC: 11
Workout Overview This is a gritty sprint where fast transitions and smart pacing on the devil's cleans will make or break you. The weight stays the same This workout is designed to challenge your full-body endurance and test how well you can move under fatigue. 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. This CrossFit AMRAP workout is designed to improve performance and endurance.
Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. 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. This dumbbell lunges is designed to improve performance and endurance.
Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds 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.
10-9-8-7-6-5-4-3-2-1
Double DB Devil’s Press
Pull-ups / Chest to bar
5 Double DB Power Cleans
5 Double DB Thrusters
200 m Run
TC: 18
Pike push ups /Handstand push ups
Double DB Hang power clean -
Double DB thrusters -
Burpees
TC: 15
Cal Assault bike
Shuttle runs
KB Clean & Jerk -
TC: 18
12/15 Cal Row
9 Burpee Over Rower
2 Rope Climbs / Legless Rope Climbs
Rest 1 min
TC: 17
5-4-3-2-1
Wall walks
D-ball over bo+ burpee over bolbs
50-40-30-20-10
Air Squats
TC: 12
24 High wall balls (10/11 ft @14/20 lbs)
14 Double DB Hang cleans
14 DB Step overs
Rest 1:1 between rounds
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
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
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
21-15-9
Knee raises/knees to elbows/T2B
Cal Assault bike
Bojumps
2 min rest
21-15-9
DB Push press -
Cal Ski
Weighted bostep overs -
TC: 24
A: EMOM 4
3 Devils press -
6 DB deadlift -
10 Air squats
2 min pause
B: EMOM 4
6 DB Hang cleans -
6 DB squats -
6 Burpee over DB
2 min pause
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
3 Power Cleans
6 Pull-Ups / C2B
9 HSPU
12 Dumbbell Push Press
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
bike erg workout, burpee over dumbbell workout, Devils press workout, double dumbbell deadlift workout, double dumbbell hang power clean workout, double dumbbell shoulder to overhead workout, dumbbell squat workout, ski erg workout
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
assault bike workout, box jump workout, dumbbell push press workout, for time workout, knee raises workout, knees to elbows workout, ski erg workout, toes to bar workout, weighted box step over workout
21-15-9
Knee raises/knees to elbows/T2B
Cal Assault bike
Bojumps
2 min rest
21-15-9
DB Push press -
Cal Ski
Weighted bostep overs -
TC: 24
double under workout, dumbbell clean and jerk workout, dumbbell squat workout, for time workout, goblet lunge workout, knee raises workout, knees to elbows workout, single under workout, ski erg workout, toes to bar workout, wall ball workout
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
burpee over dumbbell workout, chest to bar workout, double under workout, dumbbell snatch workout, dumbbell squat workout, for time workout, pull-up workout, ring row workout, single under workout
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
bar muscle up workout, burpee pull-up workout, devils clean workout, no touch box jump over workout, power snatch workout
1-2-3-4-5-6…
Power Snatch
Burpee Pull-Up / Bar Muscle-Up
Rest 2 min
1-2-3-4-5-6…
Devil’s Clean
No Touch Box Jump Over
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.
