8 Double DB Devil’s press Intermediate: @2×15/22,5 | RX: @2×17,5/25
4 Burpee chest to bar / Burpee bar muscle up
12/15 cal Ski erg
20 m Double DB farmer lunges
"Devil’s Burnout" is a demanding 30-minute for-time workout combining heavy double dumbbell pressing, advanced gymnastics, and high-volume carries with conditioning. The 5-round format challenges grip, shoulder endurance, and engine power through a series of technical and aerobic stations.
Double DB Devil’s presses require powerful hip drive and shoulder stability—choose a challenging weight you can cycle unbroken or in manageable sets. Burpee chest to bar and burpee bar muscle ups test gymnastics skill and stamina; choose based on your capacity and break strategically. Ski erg calories demand consistent pacing, while double DB farmer lunges require focus on posture and midline tension.
Start steady on the Devil’s press to conserve energy for the complex burpee gymnastics. Use the ski erg to reset your engine before finishing with loaded carries. Manage transitions tightly to avoid wasted time. Aim to maintain steady pacing across all rounds and push hard on the final round to finish strong.
8 Double DB Devil’s press Intermediate: @2×15/22,5 | RX: @2×17,5/25
4 Burpee chest to bar / Burpee bar muscle up
12/15 cal Ski erg
20 m Double DB farmer lunges
"Devil’s Burnout" is a demanding 30-minute for-time workout combining heavy double dumbbell pressing, advanced gymnastics, and high-volume carries with conditioning. The 5-round format challenges grip, shoulder endurance, and engine power through a series of technical and aerobic stations.
Double DB Devil’s presses require powerful hip drive and shoulder stability—choose a challenging weight you can cycle unbroken or in manageable sets. Burpee chest to bar and burpee bar muscle ups test gymnastics skill and stamina; choose based on your capacity and break strategically. Ski erg calories demand consistent pacing, while double DB farmer lunges require focus on posture and midline tension.
Start steady on the Devil’s press to conserve energy for the complex burpee gymnastics. Use the ski erg to reset your engine before finishing with loaded carries. Manage transitions tightly to avoid wasted time. Aim to maintain steady pacing across all rounds and push hard on the final round to finish strong.
20-15-10-5
Overhead squat –
Bojump overs
*After each round: 2 Burpee (banded) pull up / Bar muscle up
TC: 10
6 D-Ball Cleans
6 Box Step Overs w/ Dumbbells
6 Burpee Box Jumps
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
11 Deadlift –
11 Knee raises/knees to elbows/T2B
11 Burpees over bar
11 Hang squat cleans –
11 Ring rows/Pull ups
11 Bojumps
11 Jerks –
TC: 18
80 DB Snatch
60 GHD Sit-Ups
60 Pull-Ups
20 Wall Walks
TC: 15
100 Single unders/double unders
100 Front squat –
100 DB snatch –
EMOM (including 00:00) 4 Burpees Over Dumbbell
TC: 15
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
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
50 Double Unders
12 Pistol Squats
15 Pull ups
6 Burpee box get over
12 cal Ski erg
12 Double DB hang power clean –
2 min rest
3-6-9-12-15….
One arm devils press –
GHD sit ups
EMOM 18
1: 12/15 cal Row
2: 12 Burpee over parallettes
3: 13/17 cal Bike erg
4: 15 KB swings
5: 12/15 cal Ski erg
6: Rest
10/13 Cal Ski Erg
9 Power Clean
4 Burpee Pull up / Bar Muscle ups
Into
4 Rounds
200 m Run
9 Pull ups
4 Shoulders to overhead
TC: 20
dumbbell facing burpee workout, dumbbell snatch workout, echo bike workout, row workout, ski erg workout
20 Cal Echo Bike
20 Cal Ski
20 Cal Row
Every 3 min: 14 DB Snatch + 6 DB Facing Burpees
assault bike workout, row workout, ski erg workout
1: Cal Row
2: Cal Ski
3: Cal Assault bike
4: Rest
assault bike workout, burpee bar muscle up workout, burpee pull-up workout, pistol squat workout
1: 11/15 Cal Assault Bike
2: 14–20 Pistol Squats
3: 5–8 Burpee Pull-Up / 3–6 Burpee Bar Muscle-Up
4: Rest
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
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.
