12 Thrusters - @25/40 Intermediate: @35/50 RX: @40/60
12 Ring rows/Pull ups
12/16 Cal bike erg
TC: 15
Workout Overview This 5-round CrossFit WOD combines barbell thrusters, pulling strength, and bike erg sprints for a full-body challenge under a 15-minute time 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. 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.
Execution and Focus Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Whether it's the start or the end of your session, give each round full attention. Strategy and Finish 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. This dumbbell lunges is designed to improve performance and endurance.
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 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 box jumps is designed to improve performance and endurance.
This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This power snatches is designed to improve performance and endurance.
12 Thrusters - @25/40 Intermediate: @35/50 RX: @40/60
12 Ring rows/Pull ups
12/16 Cal bike erg
TC: 15
Workout Overview This 5-round CrossFit WOD combines barbell thrusters, pulling strength, and bike erg sprints for a full-body challenge under a 15-minute time 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. 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.
Execution and Focus Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Whether it's the start or the end of your session, give each round full attention. Strategy and Finish 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. This dumbbell lunges is designed to improve performance and endurance.
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 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 box jumps is designed to improve performance and endurance.
This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This power snatches is designed to improve performance and endurance.
2 Rounds:
30/38 cal Bike
15 Double DB Deadlifts
12 Double DB Hang Power Cleans
9 Double DB Shoulder to Overhead
Rest 2 min
2 Rounds:
15/20 cal Ski erg
15 DB Squats
12 Burpee over DB
9 DB Devils press
21-15-9
Double DB Power Clean
Ring Rows
12-9-6
Toes to Bar
GHD Sit-Ups
9-6-3
Shuttle Runs
Back Squats @75–80% 1RM
TC: 17
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
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
1-2-3-4-5
Pike handstand push ups/Handstand Push up/S. HSPU
Rope pulls/Rope climb
10-20-30-40-50
Wall balls 14/20 lbs
TC: 16
150 Single unders /100 double unders
36 DB snatch -
28 DB Overhead lunges -
24 DB Hang power clean -
20 KB swings -
TC: 19
400/500 m bike
15 Knee raises in rings / Knees to elbow / Toes to rings
5 OA KB cluster -
4 Burpees to target (rings) / 2 Ring Muscle Up
Rest 1 min between rounds
TC: 19
21-15-9
Double DB deadlift -
Double DB hang squat clean
Double DB shoulders to overhead
2 min pause
TC: 22
8 DBL DB hang snatch -
8 Burpees over DB
8 Knee raises/knees to elbows/Toes To Bar
Rest 2 min
10 DBL DB hang cleans -
10 Pistol squat on a bench / Pistol squats
30 Lateral jump over DB
TC: 23
70 Double unders
60 DBL KB russian swings -
50 Bojump overs
40 m DBL KB FR walk
30/40 cal row
20 DBL KB snatch
TC: 15
1 Power snatch - Intermediate: 35/50 RX: 40/60
2 OH squat - Intermediate: 35/50 RX: 40/60
3 Burpees over bar
4 Front squats - Intermediate: 35/50 RX: 40/60
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters - Intermediate: 35/50 RX: 40/60
TC: 16
10/13 Cal Ski Erg
9 Power Clean
4 Burpee Pull up / Bar Muscle ups
Into
4 Rounds
200 m Run
9 Pull ups
4 Shoulders to overhead
TC: 20
4 (Banded) Bar Muscle-ups
14 Box Jump Overs
14 Cal Bike
14 Burpee to Target
14 Double Dumbbell Power Clean
bike erg workout, box jump workout, push-up workout, v-up workout
20 bojumps
500 m bike
20 push ups
500 m bike
20 V-ups
TC: 24
bar muscle up workout, row workout, thruster workout, toes to bar workout
1: 2–3 x (1 Toes to bar + 1 Bar muscle up)
2: 8 Thrusters
3: 14/19 Cal Row
4: Rest
bike erg workout, chest to bar workout, pistol squat workout, pull-up workout
30-20-10
Cal Bike erg
Pistol squat
Pull ups / Chest to bar
TC: 13
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
burpee over dumbbell workout, dumbbell clean workout, dumbbell snatch workout, for time workout, knee raises workout, knees to elbows workout, lateral jump over dumbbell workout, pistol squat on bench workout, toes to bar workout
8 DBL DB hang snatch -
8 Burpees over DB
8 Knee raises/knees to elbows/Toes To Bar
Rest 2 min
10 DBL DB hang cleans -
10 Pistol squat on a bench / Pistol squats
30 Lateral jump over DB
TC: 23
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.
