6 Sandbag to shoulder
10 meter walking lunges with Sandbag
4 Shuttle runs (2x10 meter)
Rest 3 min
4 Rounds
20 meter Sandbag Bear hug carry
4 Sandbag Squat cleans (bear hug) Video demo
20 meter KB front rack carry
“Load and Lunge” is a gritty two-part test of strength, stamina, and carry capacity. The first section is a four-round sprint combining sandbag shouldering, lunges, and shuttle sprints. After a 3-minute rest, you move into a second four-round piece filled with bear hug carries, squat cleans, and kettlebell front rack carries. There’s no time cap—just work until it’s done.
Part one should feel like a push—shoulder the sandbag fast and confidently. Keep your chest upright during the lunges and drive through the legs. Hit each shuttle sprint with urgency. In part two, stay tight in the bear hug carry and move with purpose. The sandbag squat cleans should be clean and powerful—stay close to your center. KB front rack carries demand posture and breath control—lock in through the midline and go unbroken if possible.
Pace part one just enough to keep transitions sharp—aim to keep all four rounds close in time. Use the 3-minute rest to reset your breath and grip. In the second piece, move deliberately and reduce transition time between movements. Choose loads that force focus but don’t require breaking. Your score can be time for part one, and completion effort or rounds for part two. This one rewards grinders with grit and precision.
6 Sandbag to shoulder
10 meter walking lunges with Sandbag
4 Shuttle runs (2x10 meter)
Rest 3 min
4 Rounds
20 meter Sandbag Bear hug carry
4 Sandbag Squat cleans (bear hug) Video demo
20 meter KB front rack carry
“Load and Lunge” is a gritty two-part test of strength, stamina, and carry capacity. The first section is a four-round sprint combining sandbag shouldering, lunges, and shuttle sprints. After a 3-minute rest, you move into a second four-round piece filled with bear hug carries, squat cleans, and kettlebell front rack carries. There’s no time cap—just work until it’s done.
Part one should feel like a push—shoulder the sandbag fast and confidently. Keep your chest upright during the lunges and drive through the legs. Hit each shuttle sprint with urgency. In part two, stay tight in the bear hug carry and move with purpose. The sandbag squat cleans should be clean and powerful—stay close to your center. KB front rack carries demand posture and breath control—lock in through the midline and go unbroken if possible.
Pace part one just enough to keep transitions sharp—aim to keep all four rounds close in time. Use the 3-minute rest to reset your breath and grip. In the second piece, move deliberately and reduce transition time between movements. Choose loads that force focus but don’t require breaking. Your score can be time for part one, and completion effort or rounds for part two. This one rewards grinders with grit and precision.
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
12 Deadlift
9 Hang Clean & Jerk
9 T2B
6 Target Burpees
Rest 1 min between rounds
TC: 13
3 Wall Walks / 8 m Handstand Walk
9 Kettlebell Swings
12 Box Jumps
14/18 Cal Ski
13 Thrusters
13/18 Cal Row
13 Burpees Over Rower
Rest 1 min between rounds
TC: 20
5-4-3-2-1
Wall walks
D-ball over bo+ burpee over bolbs
50-40-30-20-10
Air Squats
TC: 12
3 Wall walks / 10 meter Handstand Walk
12 Alt. DB Clean & Jerk
8 Chest to bar / 5 BMU
12 DB Front Rack Squats
21-15-9
Pull-ups
Power Cleans
Rest 2 min
21-15-9
Toes to Bar
Burpees Over Bar
12 Knee raises/knees to elbows/T2B
9 Ground to overhead with plate -
6 Overhead squats with plate -
3 Shuttle run
12 Power cleans
7.5 m Handstand walk
12 Back rack Reverse lunges
10 Shuttle runs
10-9-8-7-6-5-4-3-2-1
KB clean & Jerk
Pull ups
Into max rounds:
4 Sandbag cleans
14 m Sandbag carry
4 Shuttle runs
3 Rope climbs
20m Back rack walking lunges
10 Shuttle runs
10 GHD sit-ups
12 Double DB Box step ups
6 Shuttle run
8 Ground to overhead
8 OH Squat
bike erg workout, kettlebell clean and jerk workout, shuttle run workout, strict pull-up workout
A: 4 Shuttle runs, 8 Cal Bike Erg
B: 4 KB Clean & Jerk, 4 Strict Pull ups
double dumbbell walking lunges workout, dumbbell bench press workout, shuttle run workout, v-up workout
4 Shuttle Runs
12 DB Bench Press
4 Shuttle Runs
15 m Double DB Walking Lunges
4 Shuttle Runs
16 V-Ups
double kettlebell hang clean workout, double kettlebell lunge workout, double kettlebell push press workout, shuttle run workout
7.5 m Double KB lunges
7 Double KB Hang cleans
7 Double KB Push press
7.5 m Double KB lunges
*When you drop the KBs: 5 Shuttle runs
Deadlift workout, knee raises workout, knees to elbows workout, shuttle run workout, squat clean workout, toes to bar workout, wall walk workout
2 Wall walks
4 Shuttle run
6 Squat cleans -
8 Knee raises/knees to elbows/T2B
10 Deadlift -
bench press workout, for time workout, shuttle run workout, toes to bar workout, wall ball workout
10 Shuttle Runs
20 Bench Press
10 Shuttle Runs
40 Toes to Bar
10 Shuttle Runs
60 Wall Balls
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.
