15 HSPU
12 DB Hang Squat Clean Intermediate: @17,5/25 | RX: @20/30
15 Toes to bar
200 meter Run
“Grip Grid” is a 4-round workout designed to test gymnastics endurance, dumbbell cycling capacity, and running under fatigue. Each round blends vertical pressing with handstand push-ups, a dynamic squat pull in the hang squat clean, and gymnastic core work via toes to bar—capped off by a 200 meter run reset. This is a grip-taxing, midline-heavy burner that requires composure and consistency.
Start each round with crisp, efficient handstand push-ups. Break them early if needed to avoid redlining. Dumbbell hang squat cleans should be cycled with control—focus on the front rack position and catching low with tight elbows. Toes to bar should be approached in smooth sets to save your grip for the next round. The 200 m run is where you regroup—use it to breathe, not coast.
The key is grip and shoulder management. Break HSPUs and T2B before you hit failure. Move efficiently through the dumbbell cleans and don’t rush transitions. The run is short, so keep a consistent pace throughout. Aim to finish each round in under 4 minutes and try to match or slightly improve your time per round. This workout punishes rushed pacing and rewards deliberate, sharp execution.
15 HSPU
12 DB Hang Squat Clean Intermediate: @17,5/25 | RX: @20/30
15 Toes to bar
200 meter Run
“Grip Grid” is a 4-round workout designed to test gymnastics endurance, dumbbell cycling capacity, and running under fatigue. Each round blends vertical pressing with handstand push-ups, a dynamic squat pull in the hang squat clean, and gymnastic core work via toes to bar—capped off by a 200 meter run reset. This is a grip-taxing, midline-heavy burner that requires composure and consistency.
Start each round with crisp, efficient handstand push-ups. Break them early if needed to avoid redlining. Dumbbell hang squat cleans should be cycled with control—focus on the front rack position and catching low with tight elbows. Toes to bar should be approached in smooth sets to save your grip for the next round. The 200 m run is where you regroup—use it to breathe, not coast.
The key is grip and shoulder management. Break HSPUs and T2B before you hit failure. Move efficiently through the dumbbell cleans and don’t rush transitions. The run is short, so keep a consistent pace throughout. Aim to finish each round in under 4 minutes and try to match or slightly improve your time per round. This workout punishes rushed pacing and rewards deliberate, sharp execution.
Buy in: 800 m Run
4 Rounds:
12 Front rack reverse lunges
9 Shoulder to overhead
6 Pull ups / Chest to bar
Cash out: 800 m Run
TC: 18
75 Wallballs lbs
EMOM: 5 KB swings –
2 min pause
50 KB Clean & Jerk –
EMOM: 5 Bojump overs
TC: 13
9 Burpee Box Jump Overs
18 Alt. Pistol Squats
23/30 Cal Ski Erg
18 Wall Balls
9 Burpee Box Jump Overs
Rest 90 sec between rounds
TC: 18
12 KB Thrusters
12 cal Row
20 Double unders
20 Single crossovers
2 Rope climbs
12 Burpee over rower
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
10/14 cal bike
2 Alt. DB clean + 2 Alt. DB snatch –
12 Wall balls 14/20 lbs
TC: 19
40 Toes to Bar
40 Cal Bike Erg
40 DB Snatch
40 Pistol Squats / DB Pistols (RX: @10/15)
40 Burpee Box Jumps
TC: 16
21-15-9
Knee raises/knees to elbows/T2B
Cal Assault bike
Bojumps
2 min rest
21-15-9
DB Push press –
Cal Ski
Weighted bostep overs –
TC: 24
20 Push-Ups
20 Dumbbell Step Overs
20 Box Jumps
Rest 2 min
6 Power Snatches
6 Bar Facing Burpees
6 Behind-the-Neck Thrusters
Rest 2 min
16 Toes to Bar
16 Kettlebell Swings
Buy in: 10 D-ball Cleans
5 Rounds:
200 m Run
12 Deadlifts
9 Bar Facing Burpees
Cash out: 15 D-ball Squats
TC: 17
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
ground to overhead workout, knee raises workout, knees to elbows workout, shuttle run workout, toes to bar workout
12 Knee raises/knees to elbows/T2B
9 Ground to overhead with plate –
6 Overhead squats with plate –
3 Shuttle run
double kettlebell deadlift workout, double kettlebell snatch workout, single crossover workout, toes to bar workout, wall walk workout
27 Single Crossovers
21 Double KB Deadlifts
15 Toes to Bar
9 Double KB Snatch
3 Wall Walks
bar muscle up workout, double dumbbell burpee deadlift workout, double dumbbell devil’s press workout, double dumbbell hang clean and jerk workout, double dumbbell overhead lunge workout, ghd sit-up workout, pull-up workout, ring muscle up workout, running workout, single crossover workout
1 round:
13 Double DB Burpee Deadlift
30 Single crossovers
200 m Run
13 Double DB Hang Clean & Jerk
30 Single crossovers
200 m Run
13 Double DB Devils Press
30 Single crossovers
200 m Run
Then AMRAP until 16:
15 GHD sit ups
10 Double DB Overhead Lunges
5 Pull ups / Bar muscle up / Ring muscle up
assault bike workout, chest to bar workout, clean and jerk workout, double dumbbell devil’s press workout, double dumbbell squat workout, front squat workout, pull-up workout, ski erg workout, toes to bar workout
4 Double DB Devil’s Press
8 Pull-Ups / Chest to Bar
10 Double DB Squats
ME Ski Erg
Rest 2 min
4 Clean and Jerk
8 Toes to Bar
10 Front Squats
ME Assault Bike
Rest 2 min
burpee over bar workout, power clean workout, toes to bar workout
6 Power cleans
6 Toes to bar
6 Burpee over bar
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.
