24/30 Cal Row
24/30 Cal Bike
24/30 Cal Ski Erg
30 Air Squats
24/30 Cal Row
24/30 Cal Bike
24/30 Cal Ski Erg
30 Air Squats
200 single unders/100 double unders
400 m run
600 m rowing
2 min pause
21-15-9
Pull-ups
Power Cleans
Rest 2 min
21-15-9
Toes to Bar
Burpees Over Bar
80 Cal Bike
60 Cal Ski erg
40 Cal Assault bike
Every 4 min: 6 Burpees + 12 Air Squats
5 Double DB Power Cleans
5 Double DB Thrusters
200 m Run
TC: 18
21-15-9
Knee raises/knees to elbows/T2B
Cal Assault bike
Bojumps
2 min rest
21-15-9
DB Push press -
Cal Ski
Weighted bostep overs -
TC: 24
15 Double Dumbbell Push Press
15 DB Reverse Lunges (1 Shoulder + 1 Overhead)
400 Meter Run
Rest 2 minutes
10 Burpees Over Dumbbell
12 Alt. Dumbbell Snatches
15 Meter Farmer Walk
2 Rounds:
50/60 cal Row
3 Wall walks / 10m Handstand walk
50 Air squats
Rest 1 min
25/30 cal Row
3 Wall walks / 10m Handstand walk
25 Air squats
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
20-15-10-5
Overhead squat -
Bojump overs
*After each round: 2 Burpee (banded) pull up / Bar muscle up
TC: 10
500/600 meter bike erg
21 Alt. DB Snatch
11 HSPU
350/400 meter standing bike erg
Rest 1 min
30/38 Cal Row
30/38 Cal Ski
30/38 Cal Assault Bike
150 Double Unders
Every 2 min: 3 Burpee Pull-Ups / Bar Muscle-Ups
TC: 13
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
1: 10-18 Bojumps
2: 10-18 cal Assault bike
3: 10-18 Push ups
4: 10-18 cal Rowing
5: 10-18 Wall balls
10-8-6-4
Back Squat
Shuttle Runs
Rest 1 min
20-15-10-5
Pull ups
Target Burpees
Rest 1 min
30(36)-20(24)-10(12)
Cal Ski erg
Single crossover / Double crossover
TC: 22
AMRAP workout, dumbbell clean and jerk workout, dumbbell overhead squat workout, rope climb workout, rope pull workout, ski erg workout
12/15 cal Ski
9 OA DB Hang clean & Jerk -
6 OA DB overhead squat -
3 Rope pulls /rope climbs
air squat workout, AMRAP workout, pull-up workout, push-up workout
5 Pull-Ups
10 Push-Ups
15 Air Squats
AMRAP workout, hand-release push-up workout, kettlebell overhead walk workout, kettlebell swing workout, row workout
15 HR. Push Ups
15 meter Double KB Overhead walk -
25 KB Swings -
300/400 meter row
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
dumbbell facing burpee workout, dumbbell snatch workout, echo bike workout, row workout, ski erg workout
20 Cal Echo Bike
20 Cal Ski
20 Cal Row
Every 3 min: 14 DB Snatch + 6 DB Facing Burpees
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.
