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.
10-9-8-7-6-5-4-3-2-1
Thrusters
100-90-80-70-60-50-40-30-20-10
Double Unders
TC: 15
6 Rounds:
1 Round of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
1200/1500 m Bike Erg
TC: 24
18 Hang squat cleans
9 Wall-facing strict HSPU
18 Pistol squats
15 Kipping HSPU
18 Pull-ups / Chest-to-bar
1200/1500m Row
Every 2 minutes: 1 Round of Cindy
5 Pull-ups
10 Push-ups
15 Air squats
20 Knee raises/knees to elbows/T2B
20 DB snatch -
20 DB Goblet Squat -
20 HR push ups
20 Burpee BoJumps
TC: 16
40-30-20-10-20-30-40
Calories on Assault Bike
Rest 1:1 between rounds
Buy in: 20/25 Cal Row
3 Rounds: 4 Shuttle Runs + 12 Toes to bar
Buy out: 20/25 Cal Row
Rest 2 min and repeat
TC: 15
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
12 Double DB Box step ups
6 Shuttle run
8 Ground to overhead
8 OH Squat
10 Shuttle Runs
20 Bench Press
10 Shuttle Runs
40 Toes to Bar
10 Shuttle Runs
60 Wall Balls
2 Wall walks
4 Shuttle run
6 Squat cleans -
8 Knee raises/knees to elbows/T2B
10 Deadlift -
4 Clean & Jerk
5 Shuttle runs
1 Rope climb
Rest 3 min between rounds
1-2-3-4-5…
Rope Climb (BOB, same as thrusters)
2-4-6-8-10…
Thrusters
Shuttle Run (Row 8 cal)
bike erg workout, Burpee workout, row workout, shuttle run workout
1: 15/20 cal Bike erg
2: 10 Shuttle runs
Rest 3 min
1: 13/17 cal row
2: 13 Burpees
burpee box get over workout, Deadlift workout, shuttle run workout
10-8-6-4-2
Burpee box get over
Shuttle runs
Deadlifts
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
assault bike workout, for time workout, kettlebell clean and jerk workout, shuttle run workout
Cal Assault bike
Shuttle runs
KB Clean & Jerk -
TC: 18
back rack lunge workout, ghd sit-up workout, rope climb workout, shuttle run workout
3 Rope climbs
20m Back rack walking lunges
10 Shuttle runs
10 GHD sit-ups
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.
