12 Thrusters - @25/40 Intermediate: @35/50 RX: @40/60
12 Ring rows/Pull ups
12/16 Cal bike erg
TC: 15
"For Time – 5 Rounds of Power & Pull"
Complete 5 rounds for time:
12 Thrusters @25/40 kg
Intermediate: @35/50 kg
RX: @40/60 kg
12 Ring Rows / Pull-Ups
12/16 Calories on the Bike Erg
Time Cap: 15 minutes
This workout hits all the major movement patterns: squat-to-press, vertical pulling, and monostructural conditioning. The bike erg spikes your heart rate, while the thrusters and pull movements create serious fatigue in the shoulders and lungs. Pacing early and minimizing transition time will help keep you under the cap.
box jump workout, burpee over bar workout, Deadlift workout, hang squat clean workout, jerk workout, knee raises workout, knees to elbows workout, pull-up workout, ring row workout, toes to bar workout
3 rounds
11 Deadlift
11 Knee raises/knees to elbows/T2B
11 Burpees over bar
11 Hang squat cleans
11 Ring rows/Pull ups
11 Box jumps
11 Jerks
crossfit full body workout, dumbbell clean workout, farmer carry workout, functional fitness workout, grip strength workout, shoulder and grip workout, wall walk workout
10 rounds
2 wall walk
10 Double DB clean
20 m farmer walk
400m run workout, crossfit cardio workout, double under workout, endurance crossfit workout, jump rope workout, rowing workout, single under workout
2 rounds
200 single unders/100 double unders
400 m run
600 m rowing
2 min pause
barbell conditioning workout, crossfit for time workout, crossfit ladder workout, full body crossfit workout, high intensity crossfit wod, 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
chest to bar workout, Deadlift workout, pull-up workout, ring row workout, thruster workout
3 rounds:
21 Deadlift
15 Thrusters
9 Ring rows/Pull ups/Chest to bar
1 min pause
AMRAP workout, bar muscle up workout, dumbbell power clean workout, front rack walking lunge workout, knee raises workout, knees to elbows workout, pull-up workout, toes to bar workout
AMRAP 12
2 rounds of:
15 m front rack walking lunges
16 Knee raises/knees to elbows/T2B
8 Power cleans
Then, 2 rounds of:
15 m front rack walking lunges
16 Pull ups/Bar Muscle Up
8 Power cleans
bike erg workout, dumbbell clean and jerk workout, dumbbell squat snatch workout, EMOM workout, ghd sit-up workout
EMOM 16
1: 8-16 DB squat snatch
2: 10-18 cal bike erg
3: 10-18 OA DB hang clean and jerk
4: 10-18 GHD sit ups
abmat sit-up workout, air squat workout, Burpee Box Jump workout, double under workout, for time workout, power clean workout, pull-up workout, ring row workout, single under workout, thruster workout, wall ball workout
For time
50 Air squats
40 Wall balls 14/10 lbs
40 Ab mat sit ups
30 Power cleans
30 Ring rows/pull ups
20 Thrusters
20 Burpee box jump over
200 Single unders/100 double unders
assault bike workout, bike erg workout, Burpee workout, crossfit interval wod, high intensity crossfit workout, rowing workout, ski erg workout, toes to bar workout, v-up workout, wall walk workout
3 ON/1 OFF x 4
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
bike erg workout, box jump over workout, crossfit bike workout, dumbbell overhead squat workout, for time crossfit wod, pull-up workout, ring row workout, ski erg workout
Buy in: 500 m ski
4 rounds:
10 DB OH squats - @10/15 Intermediate: @12,5/17,5 RX: @15/20
15 Ring rows/pull ups
20 Box jump overs
Buy out: 1000 m bike
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.
