21-15-9
Double DB deadlift - @2x10/15 Intermediate: @2x12,5/17,5 RX: @2x15/20
Double DB hang squat clean
Double DB shoulders to overhead
2 min pause
TC: 22
Workout Overview This workout is a classic 21-15-9 triplet done twice, separated by a 2-minute rest. It’s all about dumbbell control 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. 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.
Execution and Focus 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. This dumbbell lunges is designed to improve performance and endurance.
Adjust your strategy as fatigue builds and always strive for quality movement. 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.
21-15-9
Double DB deadlift - @2x10/15 Intermediate: @2x12,5/17,5 RX: @2x15/20
Double DB hang squat clean
Double DB shoulders to overhead
2 min pause
TC: 22
Workout Overview This workout is a classic 21-15-9 triplet done twice, separated by a 2-minute rest. It’s all about dumbbell control 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. 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.
Execution and Focus 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. This dumbbell lunges is designed to improve performance and endurance.
Adjust your strategy as fatigue builds and always strive for quality movement. 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 Power clean -
4 Front squat
3 Jerk
40 Single unders/20 Double unders
TC: 12
12 Deadlift
9 Hang Clean & Jerk
9 T2B
6 Target Burpees
Rest 1 min between rounds
TC: 13
Pike push ups /Handstand push ups
Double DB Hang power clean -
Double DB thrusters -
Burpees
TC: 15
15 Double Dumbbell Push Press
15 DB Reverse Lunges (1 Shoulder + 1 Overhead)
400 Meter Run
Rest 2 minutes
10 Burpees Over Dumbbell
12 Alt. Dumbbell Snatches
15 Meter Farmer Walk
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
8 Thrusters -
8 Ring rows/Pull ups/C2B
8 Power cleans
8 Knee raises/knees to elbows/T2B
30 sec rest
TC: 16
24/30 Cal Ski Erg (Row)
25 Toes To Bar (V-ups)
25 DB Step ups
20 Box Jumps (air squat)
TC: 20
3 Wall Walks
400m Run
5 Power Cleans
18 DB Box Step Overs
12 Double DB deadlift
15 cal Ski erg
12 Double DB Thrusters
5 Ring pull ups / Ring muscle ups
12 GHD sit ups
The workout
6 Double DB deadlift -
6 Double DB cleans
6 Push ups
Rest 1 min
8 Bojump overs
8 Alternating DB snatch -
8 DB OH lunges
Rest 1 min
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
A: AMRAP 3
6 Knee raises/knees to elbows/T2B
6 Double DB deadlift -
6 Double DB cleans
6 Push ups
1 min pause
B: AMRAP 3
8 Bojump overs
8 Alternating DB snatch - intermediate:
8 DB OH lunges
8 Sit ups
a-jump workout, double dumbbell deadlift workout, double dumbbell hang power clean workout, toes to bar workout
4-8-12-16-20…
Double DB deadlifts
Double DB hang power cleans
Toes to bar
A-jumps
dumbbell hang squat clean workout, handstand push-up workout, running workout, toes to bar workout
15 HSPU
12 DB Hang Squat Clean
15 Toes to bar
200 meter Run
box jump over workout, double dumbbell deadlift workout, dumbbell clean workout, dumbbell snatch workout, overhead lunge workout, push-up workout
The workout
6 Double DB deadlift -
6 Double DB cleans
6 Push ups
Rest 1 min
8 Bojump overs
8 Alternating DB snatch -
8 DB OH lunges
Rest 1 min
dumbbell box step over workout, dumbbell hang clean workout, dumbbell shoulder to overhead workout, dumbbell snatch workout
3-5-7-9-11-13…
DB Snatch
DB Hang Clean
DB Shoulder to overhead
DB Box step overs
double dumbbell deadlift workout, double dumbbell hang power clean workout, toes to bar workout
Double DB deadlift
Double DB hang power clean
Toes to bar
TC: 10
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.
