workout

Pedal and Pull - Crossfit Workout

For time

30-20-10
Cal Bike erg
Pistol squat
Pull ups / Chest to bar

TC: 13

The Workout description

Workout Overview

This quick, high-volume sprint workout mixes the grind of the bike erg with the precision of pistol squats and upper-body pull volume. The 30-20-10 format means you’ll be descending in reps but ascending in fatigue. It’s a test of how well you can push under pressure—leg endurance, grip stamina, and aerobic engine all come into play here.

Execution and Focus

Start each round aggressively on the bike, but don’t blow up too early. Settle into a strong, sustainable pace. For pistols, alternate legs every rep, and maintain balance by keeping your foot grounded and chest upright. On the bar, choose your movement based on skill level: pull-ups if you're building volume, chest to bar if you're pushing intensity. Either way, manage grip and go for smooth sets over max-effort burnouts.

Strategy and Finish

You’ve got 13 minutes to finish, which means each round should move fast. Keep transitions tight, and push hard on the set of 10—this is your chance to sprint to the finish. Break up the pull-ups or C2B in early rounds to save your grip for the final set. The combination of leg fatigue from pistols and arm fatigue from pulling makes this deceptively spicy. Dig deep, stay composed, and attack the final round like it’s the only one.

Workouts with the same "for time" format

Full Body Forty

For Time

40 Toes to Bar
40 Cal Bike Erg
40 DB Snatch
40 Pistol Squats / DB Pistols (RX: @10/15)
40 Burpee Box Jumps

TC: 16

An image showcasing a crossfit workout, someone performing the crossfit workouts, or to give crossfit workout inspiration

Jump Voltage

For Time

4 Rounds:
16 Alt. DB Clean & Jerks
66 Double Unders
16 Push-Ups
16 DB Jumping Squats

Rest 1 min between rounds

TC: 17

The Crossover Collapse

5 Rounds for Time

40 Double Unders / 40 Single Crossovers
10 Front Rack Reverse Lunges
8 Burpees Over Bar
6 Strict Pull-Ups

The Two-Ten Split

2 rounds

20 Knee raises/knees to elbows/T2B
20 DB snatch -
20 DB goblet Squat -
20 HR push ups
20 Burpee BoJumps

3 minute rest

1 round

10 Knee raises/knees to elbows/T2B
10 DB snatch -
10 DB goblet Squat -
10 HR push ups
10 Burpee BoJumps

TC: 24

Deadbox Repeater

5 Rounds for time

5 Burpee Box Jump overs
10 Deadlift
5 Burpee Box Jump overs

Rest 30 sec between rounds
TC: 10

Dumbbells & Discipline

2 rounds for time

32/40 cal ski
32 DB squats -
16 Knee raises/Knees to elbows/Toes to bar
32 Wall balls 20/14 lbs
16 DB clean and jerk -
64 Single unders/32 Double unders
16 DB goblet lunges -

TC: 18

Ski, Skip, Shoulder Smash

4 Rounds for time

200/300 m ski
10 Front rack reverse lunges -
8 Push press
100 Single unders/60 Double unders

TC: 16

Sharp Load

5 Rounds For Time

200 m Run

2 Squat Snatch

3 Overhead Squats

Rest 1 min

The Inversion Complex

3 Rounds for Time

18 Hang squat cleans
9 Wall-facing strict HSPU
18 Pistol squats
15 Kipping HSPU
18 Pull-ups / Chest-to-bar

Open 18.1

Open 18.1 - AMRAP 20

8 Knee raises/knees to elbows/Toes to bar
10 DB hang clean and jerks -
14/12 cal row

Workouts with simliar Tags

bike erg workout, chest to bar workout, pistol squat workout, pull-up workout

Spoke & Fire

4 Rounds for time

500/600 meter bike erg
21 Alt. DB Snatch
11 HSPU
350/400 meter standing bike erg

Rest 1 min

Unbroken Code

4 Rounds for Time

9 Thrusters (Unbroken)
12 Pull-Ups / C2B
12/16 Cal Assault Bike

TC: 13

Burpee Toll Booth

For time

14-12-10-8-6-4-2
Pistol squats (bench or band) / Pistol squats
KB snatch -
Hand release push ups/HSPU
KB goblet reverse lunges

Between each round: 2 Burpee Pull-Ups/Banded BMU/BMU)

TC: 15

Enduro DT Cindy

E6MOM x 4 (24 min)

1: 600/800 m Ski + 2 rounds Double DB DT
2: 600/800 m Row + 2 rounds Cindy
3: 600/800 m Ski + 2 rounds Double DB DT
4: 600/800 m Row + 2 rounds Cindy

Run to the Bells

AMRAP 25

Buy in: 1 km run
16 Toes to bar
12 Double KB Clean & Jerk
12 Double KB Front Rack Lunges
16 V-ups
12 Pull ups
12 Line facing Burpees

for time workout

Full Body Forty

bike erg workout, Burpee Box Jump workout, dumbbell pistol squat workout, dumbbell snatch workout, pistol squat workout, toes to bar workout

For Time

40 Toes to Bar
40 Cal Bike Erg
40 DB Snatch
40 Pistol Squats / DB Pistols (RX: @10/15)
40 Burpee Box Jumps

TC: 16

Try it

AMRAP workout

The Clean Circuit

AMRAP workout, double under workout, power clean workout, pull-up workout, single crossover workout, squat clean workout, toes to bar workout

AMRAP 19

50 Double Unders
25 Pull-Ups
12 Power Cleans
50 Single Crossovers
25 Toes to Bar
12 Squat Cleans

Try it

on-off workout

Strict Intervals

assault bike workout, chest to bar workout, dumbbell strict press workout, on-off workout, pull-up workout

4 Rounds – 3 Min ON / 2 Min OFF

14/19 Cal Assault Bike
12 Dumbbell Strict Press
ME Pull-Ups / C2B

Try it

on-off workout

A/B Max Out

bar facing burpee workout, chest to bar workout, handstand push-up workout, pull-up workout, ski erg workout, squat clean workout, thruster workout

2 min on / 1 min off x 6

Alternate between:
A: 8 Thrusters + 10 Bar facing burpees + Max Pull ups / Chest to bar
B: 10/12 Cal Ski + 6 Squat Cleans + Max HSPU

Try it

for time workout

Swing State 2.0

bike erg workout, double kettlebell swing workout, double kettlebell thruster workout, double under workout, heavy double under workout

5 Rounds for Time

6 Double KB Thrusters
8 Double KB Russian Swings
60 Double unders / 40 Heavy double unders
400/450m Standing bike

Try it

What is a "for time" workout?

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.

Why Try a "For Time" CrossFit Workout?

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.

What kind of exercises are in this workout?

Pull up
The pull-up is a foundational bodyweight movement that builds upper body strength, focusing on your back, shoulders, arms, and core. A staple in almost every pull-up workout, it's key for developing gymnastics capacity and functional pulling power.
In this workout, pull-ups challenge your grip, coordination, and endurance — especially under fatigue. Whether strict, kipping, or butterfly, the pull-up remains one of the most effective and scalable exercises in CrossFit.
bike erg
The BikeErg is a fan-powered cycling machine that delivers a smooth, low-impact workout focused on leg power, aerobic endurance, and pacing control. Common in BikeErg workouts, it's perfect for both steady-state conditioning and high-intensity intervals.
In this workout, the BikeErg builds quad and glute strength, while challenging your engine and recovery. Whether you're sprinting for calories or logging meters, the BikeErg is a versatile tool for improving cardiovascular fitness in a joint-friendly way.
pistol squat
The pistol squat is a challenging single-leg movement that builds leg strength, balance, mobility, and core control. Frequently featured in pistol squat workouts, it’s a true test of bodyweight control and unilateral stability.
In this workout, pistol squats improve coordination, ankle flexibility, and muscular endurance, especially under fatigue. Whether performed RX or scaled with assistance or to a box, the pistol squat adds intensity and precision to any functional fitness session.
chest to bar
The chest-to-bar pull-up is a high-skill gymnastics movement that takes traditional pull-ups further by requiring the chest to make contact with the bar. Common in competitive CrossFit and advanced chest to bar workouts, it builds upper body strength, pulling power, and grip endurance.
In this workout, chest-to-bar pull-ups challenge your lats, arms, core, and coordination—especially under high reps or in combination with other movements. Whether performed strict, kipping, or butterfly, chest-to-bar is a true test of bodyweight control and stamina.