250 m Ski erg
500 m Row
1000 m bike erg
Rest 2 min between rounds
TC: 23
“For Time – 3 Rounds of Monostructural Madness”
Time Cap: 23 minutes
3 Rounds For Time:
250 m Ski Erg
500 m Row
1000 m Bike Erg
Rest 2 minutes between rounds
This cardio-focused WOD emphasizes pacing, machine efficiency, and recovery. The structured rest between rounds allows you to push each interval harder than usual—if you're willing. Great for improving aerobic endurance and measuring consistent output across rounds.
bike erg workout, box jump workout, push-up workout, v-up workout
3 rounds
500 m bike
20 box jumps
500 m bike
20 push ups
500 m bike
20 V-ups
assault bike workout, dumbbell clean and jerk workout, for time workout, handstand push-up workout, one-arm devil’s press workout, pike push-up workout
For time
12-9-6
OA DB devils press
Assault bike
Rest 30 sec
12-9-6
Pike push ups/Kipping HSPU/S. HSPU
Assault bike
Rest 30 sec
12-9-6
DB clean & jerk
Assault bike
burpee over bar workout, power clean workout, squat clean workout, thruster workout
3 rounds
8 Power cleans
4 burpees over bar
8 Thrusters
4 burpees over bar
8 Squat cleans
4 burpees over bar
1-minute rest between rounds
burpee over kettlebell workout, farmer carry workout, for time workout, kettlebell swing workout, knee raises workout, knees to elbows workout, toes to bar workout
5 rounds for time
12 Knee raises/knees to elbows/T2B
20 meter farmer walk
7 KB Swings
5 Burpees over KB
Rest 1 min between rounds
kettlebell swing workout, thruster workout, wall ball workout
AMRAP 6
3-6-9-12…
Barbell thrusters
Wallballs @14/20 lbs
KB swings
2 min pause
For time
25 Barbell thrusters
35 Wallballs @14/20 lbs
45 KB swings
double under workout, dumbbell clean and jerk workout, dumbbell squat workout, for time workout, goblet lunge workout, knee raises workout, knees to elbows workout, single under workout, ski erg workout, toes to bar workout, wall ball workout
2 rounds for time
32/40 cal ski
32 DB squats
16 Knee raises/Knees to elbows/Toes to bar
32 Wall balls 20/14 lbs
16 DB clean and jerk
64 Single unders/32 Double unders
16 DB goblet lunges
for time workout, handstand push-up workout, pike handstand push-up workout, rope climb workout, rope pull workout, strict handstand push-up workout, wall ball workout
For time
1-2-3-4-5
Pike handstand push ups/Kipping Handstand Push up/S. HSPU
Rope pulls/Rope climb
10-20-30-40-50
Wall balls 14/20 lbs
assault bike workout, double under workout, farmer carry workout, for time workout, knee raises workout, knees to elbows workout, toes to rings workout
6 rounds for time
30 Double unders
20 m farmer walk - @2x20/28 Intermediate: @2x24/32 RX: @2x28/40
10 Knee raises in rings / Knees to elbow / Toes to ring
500/800, 650/1000, 800/1200 watt assault bike
box jump over workout, double under workout, for time workout, kettlebell front rack walk workout, kettlebell snatch workout, kettlebell swing workout, row workout
For time
70 Double unders
60 DBL KB russian swings
50 Box jump overs
40 m DBL KB FR walk
30/40 cal row
20 DBL KB snatch
bike erg workout, kettlebell lunge workout, kettlebell snatch workout, wall ball workout
E5MOM 20
800/600 m. bike
8 KB snatch
12 KB reverse lunges
8 KB snatch
16 Wallballs @14/20 lbs
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.
