250 m Ski erg
500 m Row
1000 m bike erg
Rest 2 min between rounds
TC: 23
Workout Overview This 3-round CrossFit WOD features ski erg, rowing, and bike erg efforts with rest between rounds. A monostructural conditioning challenge under a 23-minute 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 lead when your 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.
250 m Ski erg
500 m Row
1000 m bike erg
Rest 2 min between rounds
TC: 23
Workout Overview This 3-round CrossFit WOD features ski erg, rowing, and bike erg efforts with rest between rounds. A monostructural conditioning challenge under a 23-minute 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 lead when your 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.
6 D-Ball Cleans
6 Box Step Overs w/ Dumbbells
6 Burpee Box Jumps
30 Ring rows/Pull ups/Chest to bar
50 DB squats -
70 DB snatch -
200 Single unders/100 double unders
On the minut: 3 burpees over DB (start at 00.00)
TC: 15
200 m run
16 Snatch -
200 m run
12 Snatch
200 m run
8 Snatch
200 m run
4 Snatch
200 m run
Rest 3 min
200/300 m row
16 Clean -
200/300 m row
12 Clean
200/300 m row
8 Clean
200/300 m row
4 Clean
200/300 m row
TC: 27
8 Push ups
8 Ab mat sit up / GHD sit up
8 Air squat
8 Ring rows/pull ups
8 Deadlift - RX: 35/50
8 Hang power clean
8 Shoulder to overhead
8 cal row
TC: 30
80 cal Bike
60 KB Swings
50 DB Snatch
30 GHD Sit-ups
20 HSPU
OTM: 4 Burpees (Start with burpees)
5-4-3-2-1
Wall walks
D-ball over bo+ burpee over bolbs
50-40-30-20-10
Air Squats
TC: 12
21-15-9-6-3
Alternating DB Snatch
Overhead Reverse Lunges
Burpees Over DB
400 m run
10 Ring rows/pull ups/chest to bar
15 HR. push ups/HSPU
20 DB snatch -
30 DB OH reverse lunges -
40 Burpee bojump overs
TC: 25
1: 10 Burpee box jump over
2: 6–10 Pull-ups + 6–10 Toes to bar (same number of each)
3: 12 DB Clusters
4: 12–15/15–20 Cal Row
5: Rest
15 HR. Push Ups
15 meter Double KB Overhead walk -
25 KB Swings -
300/400 meter row
1: 14 D-ball Squats
2: 11/15 cal Ski Erg
3: ME Burpee Over D-ball
4: Rest
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
15/20 cal row
6 Clean & Jerk - Intermediate: 35/50 RX: 40/60
8 Burpees over bar
10 Knee raises/knees to elbows/T2B
AMRAP workout, dumbbell hang clean and jerk workout, row workout, toes to bar workout
16 Knee raises/knees to elbows/Toes to bar
20 DB hang clean and jerks - Intermediate: 15/22,5 RX:
22/28 cal row
double under workout, row workout, single under workout
200 single unders/100 double unders
400 m run
600 m rowing
2 min pause
assault bike workout, bike erg workout, Burpee workout, row workout, ski erg workout, toes to bar workout, v-up workout, wall walk workout
1: 22/28 cal bike + v-ups
2: 22/28 cal assault bike + wall walks
3: 22/28 cal roning + T2B
4: 22/28 cal ski + burpees to ski (Do a burpee, then jump up onto the ski machine)
air squat workout, assault bike workout, EMOM workout, pull-up workout, push-up workout, ring row workout, row workout
1: 10-18 cal bike
2: 1 round of Cindy (5 ring rows/5 pull ups + 10 push ups + 15 air squats)
3: 10-18 cal row
4: Rest
AMRAP workout, Devils press workout, dumbbell clean workout, ghd sit-up workout, ski erg workout
12 cal Ski erg
12 Double DB hang power clean -
2 min rest
3-6-9-12-15….
One arm devils press -
GHD sit ups
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.
