6 Overhead Squats - Intermediate: @30/45 kg @RX: 35/50 kg
7 Pull-ups or Chest-to-Bar
6 High Box Jumps @24/30 inch
This 12-minute time-capped workout is structured for intensity and precision over seven quick rounds. Combining a demanding overhead squat with vertical jumping and upper-body gymnastics, this workout emphasizes balance, strength, and coordination under fatigue. It’s designed to be a sprint with tactical breaks and fast transitions.
The overhead squat demands mobility and stability. Whether you’re working with 30/45 kg or RX at 35/50 kg, focus on clean form and a locked-out overhead position. Pull-ups or chest-to-bar variations introduce upper-body pulling under duress. The high box jumps—set at 24/30 inches—elevate the demand for power, coordination, and control, especially as fatigue sets in.
Consistency is key. Stay aggressive but controlled on squats to avoid breakdowns in form. Break up the pull-ups early if needed to keep sets snappy and avoid redlining. For box jumps, stay smooth—step down if needed to manage recovery. Push for tight, quick rounds from start to finish. This overhead squat workout, pull-up workout, box jump workout, and for time workout is designed to build explosiveness, control, and capacity in a condensed timeframe.
bike erg workout, double kettlebell swing workout, double kettlebell thruster workout, double under workout, heavy double under workout
6 Double KB Thrusters
8 Double KB Russian Swings
60 Double unders / 40 Heavy double unders
400/450m Standing bike
back squat workout, d-ball over rack workout, d-ball squat clean workout, for time workout, running workout, shoulder to overhead workout
9-6-3
D-ball over rack - lbs
Back squat -
*200 m run after each round
Rest 2 min
12-9-6
D-ball Squat clean
Shoulder to overhead -
*200 m run after each round
TC: 19
bar facing burpee workout, double under workout, for time workout, power snatch workout, reverse lunge workout, single under workout
Buy in: 100 DU/200 SU
4 rounds:
12 Power snatch -
12 Bar facing burpees
12 Back rack reverse lunges
Buy out: 100 DU/200 SU
TC: 18
assault bike workout, dumbbell clean and jerk workout, for time workout, handstand push-up workout, one-arm devil’s press workout, pike push-up workout
12-9-6
OA DB devils press -
Assault bike
Rest 30 sec
12-9-6
Pike push ups/Kipping HSPU/S. HSPU
Assault bike
Rest 30 sec
12-9-6
DB clean & jerk -
Assault bike
TC: 17
double under workout, dumbbell snatch workout, toes to bar workout
300 Double Unders
75 Toes to Bar
60 DB Snatches
One set = one side. Switch exercises when no longer unbroken.
abmat sit-up workout, bar facing burpee workout, bike erg workout, for time workout, running workout, thruster workout
The workout
800 meter run
30 Toes to bar
30 Abmat sit-ups
20 Bar-facing burpees
30 Abmat sit-ups
30 Toes to bar
800 meter run
bar facing burpee workout, bike erg workout, overhead squat workout, row workout
200/250 m row + 4 Overhead squat -
300/400 m bike + 6 Bar facing burpees
chest to bar workout, dumbbell push press workout, for time workout, handstand push-up workout, power clean workout, pull-up workout
3 Power Cleans
6 Pull-Ups / C2B
9 HSPU
12 Dumbbell Push Press
box jump workout, Burpee workout, hand-release push-up workout, handstand push-up workout
30 Cal bike
25 bojumps
20 Hand release push ups/HSPU
10 burpees
bar facing burpee workout, clean and jerk workout, for time workout, front squat workout, ring muscle up workout, ring pull-up workout
1 Burpee (jumping) ring pull up / 1 Ring muscle up
2 Clean & Jerk -
3 Front squats
4 Bar facing burpees
Comment: Try to keep a pace of one minute per round.
TC: 12
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.
