12 Deadlift - @30/45 Intermediate: 40/60 RX: 47/70
9 Hang power clean
6 Push jerk
Workout Overview DT is a 5-round barbell benchmark Hero WOD of deadlifts, hang power cleans, and push jerks. A test of grip, cycling, and pacing with no time cap. 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. Execution and Focus 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.
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. Adjust your strategy as fatigue builds and always strive for quality movement. This dumbbell lunges is designed to improve performance and endurance.
Each second counts, each rep builds resilience. Let your mindset 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 Deadlift - @30/45 Intermediate: 40/60 RX: 47/70
9 Hang power clean
6 Push jerk
Workout Overview DT is a 5-round barbell benchmark Hero WOD of deadlifts, hang power cleans, and push jerks. A test of grip, cycling, and pacing with no time cap. 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. Execution and Focus 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.
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. Adjust your strategy as fatigue builds and always strive for quality movement. This dumbbell lunges is designed to improve performance and endurance.
Each second counts, each rep builds resilience. Let your mindset 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.
1-2-3-4-5
Pike handstand push ups/Handstand Push up/S. HSPU
Rope pulls/Rope climb
10-20-30-40-50
Wall balls 14/20 lbs
TC: 16
For time
5-10-5-10-5 Banded Bar Muscle up OR Chest to bar
10-8-6-4-2 Squat cleans
1 Burpee (jumping) ring pull up / 1 Ring muscle up
2 Clean & Jerk -
3 Front squats
4 Bar facing burpees
Comment: Try to keep a pace of one minute per round.
TC: 12
Buy in: 20/25 Cal Row
3 Rounds: 4 Shuttle Runs + 12 Toes to bar
Buy out: 20/25 Cal Row
Rest 2 min and repeat
TC: 15
21-15-9
Double DB Power Clean
Ring Rows
12-9-6
Toes to Bar
GHD Sit-Ups
9-6-3
Shuttle Runs
Back Squats @75–80% 1RM
TC: 17
70 Double unders
60 DBL KB russian swings -
50 Bojump overs
40 m DBL KB FR walk
30/40 cal row
20 DBL KB snatch
TC: 15
1 Burpee (banded) pull up / Bar muscle up
8 DB clean & jerk -
20/25 cal Assault bike
1 Burpee (banded) pull up / Bar muscle up
1 min rest between rounds
TC: 16
40 Double Unders / 40 Single Crossovers
10 Front Rack Reverse Lunges
8 Burpees Over Bar
6 Strict Pull-Ups
8/11 Cal Assault Bike
8 Bar Facing Burpees
12 Deadlifts
8/11 Cal Assault Bike
1 Burpee (jumping) ring pull up / 1 Ring muscle up
2 Clean & Jerk -
3 Front squats
4 Bar facing burpees
Comment: Try to keep a pace of one minute per round.
TC: 12
6 Overhead Squats
7 Pull-ups or C2B
6 High Box Jumps @24/30 inch
double under workout, dumbbell thruster workout, for time workout, ring row workout, v-up workout
5 DB Thrusters (Right Arm)
50 Double Unders
5 DB Thrusters (Left Arm)
50 V-Ups
5 DB Thrusters (Right Arm)
50 Ring Rows
5 DB Thrusters (Left Arm)
for time workout, ghd sit-up workout, pistol squat workout, ring dip workout, ring push-up workout, rope climb workout, rope pull workout
21-15-9
Ring push ups/Banded ring dips/ring dips
GHD sit ups
Variation of pistols squat/pistol squat
* 2 rope pulls/rope climbs after each round
TC: 17
bike erg workout, for time workout, leg behind pistol workout, pistol squat workout, push-up workout, row workout, ski erg workout
30/35 cal Row
30 Leg behind Pistol / Pistol squats
30/35 cal Bike
30 Push ups
30/35 cal Ski
Directly into
25/30 cal Row
25 Leg behind Pistol / Pistol squats
25/30 cal Bike
25 Push ups
25/30 cal Ski
Directly into
20/25 cal Row
20 Leg behind Pistol / Pistol squats
20/25 cal Bike
20 Push ups
20/25 cal Ski
TC: 31
assault bike workout, dumbbell clean workout, dumbbell snatch workout, for time workout, wall ball workout
10/14 cal bike
2 Alt. DB clean + 2 Alt. DB snatch -
12 Wall balls 14/20 lbs
TC: 19
assault bike workout, Burpee workout, for time workout
12-10-8-6-4-2-4-6-8-10-12
Cal Assault bike
Burpees
TC: 17
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.
