40-30-20-10
Cal Assault Bike
Cal Row
Cal Ski
40-30-20-10
Cal Assault Bike
Cal Row
Cal Ski
8 Heavy Double DB Power Cleans
30 m Double DB Farmer Carry
8 DB Push-Ups
Rest 30 sec between rounds
Rest 2 min after last round
16 Double DB Thrusters
16 Toes to Bar
TC: 15
4 Pull ups / Chest to bar
4 Double DB Hang power cleans
16 Double unders
TC: 21
Double DB deadlift
Double DB hang power clean
Toes to bar
TC: 10
200/300 m ski
10 Front rack reverse lunges -
8 Push press
100 Single unders/60 Double unders
TC: 16
8 Power cleans - Intermediate: 35/50 RX: 40/60
4 burpees over bar
8 Thrusters
4 burpees over bar
8 Squat cleans
4 burpees over bar
1-minute rest between rounds
200-400-600-800m
Run
5-10-15-20
Ring dips
GHD sit-ups
Burpees
12/15 cal Row
10m Handstand walk
10m Barbell back rack lunges
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
1 Rope climb / Legless rope climb
12 Bench press
1 Rope climb
15 V-ups
Into
2 rounds
30/36 cal Ski erg
6 Wall walks
30 Toes to bar
1: 6 Double KB Push Press + KB Front Rack Hold
2: KB Swings
3: Cal Row
Work for 40 sec every minute.
5 Push ups + 15 Wall balls/4 strict HSPU + 8 kipping HSPU/6 strict HSPU + 12 kipping HSPU
400/500 m row
Masingle arm DB devils press -
Total time: 20 min
3 Rounds:
3 Rope Climbs
15 Toes to Bar
21 Wall Balls
Rest 2 min
3 Rounds:
15 Bar Facing Burpees
12 Power Snatch
15/20 Cal Row
TC: 25
double under workout, for time workout, front rack reverse lunge workout, push press workout, single under workout, ski erg workout
200/300 m ski
10 Front rack reverse lunges -
8 Push press
100 Single unders/60 Double unders
TC: 16
assault bike workout, burpee box jump over workout, dumbbell overhead reverse lunge workout, wall walk workout
6 Burpee Box Jump Overs
12 DB Overhead Reverse Lunges
Rest 2 min
2 Wall Walks
8/12 Cal Assault Bike
Rest 2 min and repeat
dumbbell clean and jerk workout, dumbbell overhead lunge workout, row workout, toes to bar workout
20 Meter DB Overhead Lunges
15 DB Clean & Jerks
20 Toes to Bar
15/20 Cal Row
Rest 2 min
15/20 Cal Row
20 Toes to Bar
15 DB Clean & Jerks
20 Meter DB Overhead Lunges
TC: 13
Max Cal Row
Score = the round with your lowest score of calories
assault bike workout, atomic sit-up workout, burpee to target workout, double under workout, e2mom workout, Hang Power Clean workout, jerk workout, single under workout, v-up workout
1: 18-30 cal bike
2: AMRAP: 20 single unders/double unders + 5 Hang power clean & Jerk -
3: AMRAP: 5 Burpees to Target + 10 Atomic situps/V-ups
Comment: Start every 2. min and alternate between the 3 parts. Work for about 1,5 min.
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.
