1: 10/12 Cal Assault Bike
2: 16 DB Hang Clean & Jerk Intermediate: @15/22,5 | RX: @17,5/25
3: 10/12 Cal Row
1: 10/12 Cal Assault Bike
2: 16 DB Hang Clean & Jerk Intermediate: @15/22,5 | RX: @17,5/25
3: 10/12 Cal Row
40 m Sandbag Carry
10 Sandbag Squats
400 meter run
TC: 13
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
4 rounds for time:
2+2 rep DB squat snatch (each arm) until finished all weights
Rest 1 min between rounds
30 sec on / 30 sec off:
15 Weighted bostep overs w. KB –
15 Hang Power clean –
15 Back Squat
15 Pike push ups / HSPU
15 Burpee bojump
2 min rest
15 Weighted bostep overs w. KB
15 Hang Power clean
15 Back Squat
15 Pike push ups / HSPU
15 Burpee bojump
TC: 19
12 KB Thrusters
12 cal Row
20 Double unders
20 Single crossovers
2 Rope climbs
12 Burpee over rower
4 D-ball over bo+ burpee over bo- lbs
10 Pike push ups/HSPU
10/12 cal Ski
4 D-ball squat clean
1 min rest
TC: 18
10/13 Cal assault bike
21 Deadlift –
10/13 Cal assault bike
15 Hang power cleans –
10/13 Cal assault bike
9 Shoulders to overhead –
10/13 Cal assault bike
2 min pause
TC: 16
4-8-12-16-20…
Banded pistol squats /Pistol squats uden hjælp
KB swings
AB-mat sit ups
KB reverse lunges i goblet
After every round do 12/15 cal Row
16 Knee raises/knees to elbows/Toes to bar
20 DB hang clean and jerks – Intermediate: 15/22,5 RX:
22/28 cal row
1: 600/800 m Ski + 2 rounds Double DB DT
2: 600/800 m Row + 2 rounds Cindy
3: 600/800 m Ski + 2 rounds Double DB DT
4: 600/800 m Row + 2 rounds Cindy
1: Cal row
2: Wallballs lbs
3: Burpees over wallball
2 min pause
1: Cal assault bike
2: AMRAP: 2 Alt. DB clean + 2 Alt. DB snatch –
3: Burpees over DB
burpee box get over workout, chest to bar workout, d-ball clean workout, Deadlift workout, Hang Power Clean workout, pull-up workout
1: 6 Burpee Box Get Overs
2: 8 Deadlifts + 8 Hang Power Cleans
3: 12–16 Pull-Ups / Chest to Bar
4: 6 D-Ball Cleans @70/100 RX: @100/150 lbs
bike erg workout, front rack lunge workout, power snatch workout, row workout
Alternate between A and B (3 rounds each)
A:
24 FR. Lunges –
ME cal bike
B:
14 Power Snatch –
ME cal row
assault bike workout, burpee over dumbbell workout, Burpee workout, dumbbell clean workout, dumbbell snatch workout, EMOM workout, row workout, wall ball workout
1: Cal row
2: Wallballs lbs
3: Burpees over wallball
2 min pause
1: Cal assault bike
2: AMRAP: 2 Alt. DB clean + 2 Alt. DB snatch –
3: Burpees over DB
burpee double jump over bar workout, Deadlift workout, Hang Power Clean workout, push jerk workout, toes to bar workout
Min 1–3: 1 Round of DT
Min 4–6: 12 Toes to bar + 6 Burpee double jump over bar
Rest 2 minutes
Repeat
air squat workout, burpee over dumbbell workout, dumbbell clean workout, dumbbell snatch workout, EMOM workout, row workout
1: 1 Burpee over DB + 10 DBL DB snatch –
2: 2 Burpees over DB + 20 DBL DB hang cleans
3: 3 Burpees over DB + 30 Air squats
4: 4 Burpees over DB + ME cal Row
5: Rest
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.
