12 Deadlift - @30/45 Intermediate: 40/60 RX: 47/70
9 Hang power clean
6 Push jerk
“DT – Hero WOD”
5 Rounds For Time:
12 Deadlifts @30/45 kg
Intermediate: @40/60 kg
RX: @47/70 kg
9 Hang Power Cleans
6 Push Jerks
Time Cap: None
Target Scores:
Beginner: 15–19 min
Intermediate: 10–14 min
RX: 6–9 min
DT is a classic Hero WOD that demands smart barbell cycling and even smarter rest breaks. Grip fatigue builds fast. The best strategy is to minimize transitions, breaking the deadlifts early if needed to flow directly into cleans and jerks. Every rep counts—grit it out.
Burpee workout, crossfit for time workout, dumbbell hang clean workout, dumbbell thruster workout, handstand push-up workout, pike push-up workout
For time | 3-6-9-12-15
Pike push ups /Handstand push ups
Double DB Hang power clean
Double DB thrusters
Burpees
box jump workout, conditioning and strength workout, crossfit for time workout, EMOM workout, full body crossfit wod, kettlebell clean and jerk workout, kettlebell swing workout, wall ball workout
For time
75 Wallballs @14/20 lbs
EMOM: 5 KB swings
2 min pause
For time
50 KB Clean & Jerk
EMOM: 5 Box jump overs
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
For time
21-15-9
Knee raises/knees to elbows/T2B
Cal Assault bike
Box jumps
2 min rest
21-15-9
DB Push press
Cal Ski
Weighted box step overs
burpee box jump over workout, for time workout, power clean workout, row workout
4 rounds for time
12/15 cal row
10 Burpee box jump overs
5 Power clean
burpee over rower workout, for time workout, knee raises workout, knees to elbows workout, power snatch workout, row workout, thruster workout, toes to bar workout
For time
18 Knee raises/knees to elbows/Toes to bar
16 Snatch
16/20 Cal row
16 Thrusters
14 Burpees over rower
16 Thrusters
16/20 Cal row
16 Snatch
18 Knee raises/knees to elbows/Toes to bar
assault bike workout, cluster workout, for time workout, shoulder to overhead workout, squat clean workout
4 rounds for time
10/13 Cal assault bike
6 Squat cleans
10/13 Cal assault bike
4 Shoulders to overhead
10/13 Cal assault bike
2 Clusters
assault bike workout, for time workout
For time
50-40-30-20-10-20-30-40-50
cal bike
Rest 1:1 between rounds
Bike workout, Burpee workout, DB snatch workout, Deadlift workout
EM4OM 16
12/15 cal bike
10 Burpees DB deadlift
20 Alternating DB snatch
bar muscle up workout, chest to bar workout, double under workout, for time workout, jumping pull-up workout, pull-up workout, single under workout, thruster workout
For time
21 Jumping pull ups/pull ups
42 Single unders/Double unders
21 Thrusters (weight 1)
18 Pull ups/Chest to bar
36 Single unders/Double unders
18 Thrusters (weight 2)
15 Chest to bar/Bar muscle ups
30 Single unders/Double unders
15 Thrusters (weight 3)
assault bike workout, bar muscle up workout, burpee pull-up workout, chest to bar workout, dumbbell snatch workout, for time workout, hand-release push-up workout, handstand push-up workout, pull-up workout, ring row workout
For time
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
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.
