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Pressurizer - Crossfit Workout

4 Rounds for Time

3 Wall Walks / 10m Handstand Walk
10/13 Cal Assault Bike
8 Handstand Push-Ups
12 KB Swings – Intermediate: @20/28 | RX: @24/32

TC: 13

The Workout description

Workout Overview

“Pressurizer” is designed to stack volume on the shoulders while testing pacing, body control, and explosive cycling. The wall walks or handstand walks set a high-skill tone for each round. Assault bike calories jack up the heart rate before diving into pressing through handstand push-ups and posterior chain work with kettlebell swings.

Execution and Focus

Choose the gymnastics option that fits your skill level: wall walks are a bit more controlled but taxing on midline, while handstand walks require precision and flow. Push hard on the bike without redlining. Keep handstand push-up sets smooth and snappy—breaking them too much loses time. Kettlebell swings should be a quick set to close the round with power.

Strategy and Finish

Transition quickly between movements. Four rounds leaves little room to coast. Use the first round to feel out your pace, then lock in and build intensity each round. By round 4, you should be going all in. The 13-minute time cap means this is a race from the start—move well, move fast.

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Pressurizer - Crossfit Workout

assault bike workout, handstand push-up workout, handstand walk workout, kettlebell swing workout, wall walk workout

4 Rounds for Time

3 Wall Walks / 10m Handstand Walk
10/13 Cal Assault Bike
8 Handstand Push-Ups
12 KB Swings – Intermediate: @20/28 | RX: @24/32

TC: 13

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

Workouts with the same "for time" format

Swing State 2.0

5 Rounds for Time

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

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Devil’s Burnout

5 rounds for time

8 Double DB Devils press
4 Burpee chest to bar / Burpee bar muscle up
12/15 cal Ski erg
20 m Double DB farmer lunges
TC: 30

Run & Rise

For time

200 m run + 8 C&J
200 m run + 6 C&J
200 m run + 4 C&J
200 m run + 2 C&J
200 m run + Max reps C&J

TC: 13

Three-Four-Five

For time

3 Rounds: 3 Wall walk + 8 Back Squat
Rest 1 min
4 Rounds: 9 HR Push ups + 12 Box Jumps
Rest 1 min
5 Rounds: 8 Deadlift + 3 Burpee pull ups / BMU

TC: 17

Wall Ball’s Angry Cousin

4 rounds for time

4 D-ball over bo+ burpee over bo- lbs
10 Pike push ups/HSPU
10/12 cal Ski
4 D-ball squat clean

1 min rest

TC: 18

Barbell Repeater

4 Rounds for time

10 Pull ups
20 Thrusters
10 Power Cleans

TC: 15

Burpees Between Breakdowns

3 rounds

8 Power cleans - Intermediate: 35/50 RX: 40/60
4 burpees over bar
8 Thrusters
4 burpees over bar
8 Squat cleans
4 burpees over bar

1-minute rest between rounds

Burpee Ball Blitz

For time

150 Wall balls
Every minute: 4 Burpee box jump overs
TC: 15

Burpee Bells & Balance

For Time

4 Rounds:
10m Double KB Front Rack Lunges
7 Burpee Over KB

Rest 2 min

2 Rounds:
25 Double Unders
3 Wall Walks / 10m Handstand Walk
25 Box Jump Overs
3 Wall Walks / 10m Handstand Walk

TC: 16

‘DT’ - 5 Rounds for time

12 Deadlift - Intermediate: 40/60 RX: 47/70
9 Hang power clean
6 Push jerk

Workouts with simliar Tags

assault bike workout, handstand push-up workout, handstand walk workout, kettlebell swing workout, wall walk workout

The Engine Test

5 Rounds for Time

12/15 cal Row
10m Handstand walk
10m Barbell back rack lunges

20 Seconds of Suffering

15 Rounds - 20 sec on / 40 sec off

Knee raises in rings / Knees to elbow / Toes to rings
Clusters -
Assault bike
Shoulders to overhead -
Wall balls 14/10 lbs

Bell Tempo

EMOM 12

1: 9 Goblet Squats + 9 KB Swings
2: 12 KB Cleans
3: 50 Single Crossovers

Swing Engine

EMOM 8

1: 20 KB swings
2: 20 Box jump overs

Rest 3 min

E2MOM 8
12/15 cal Assault bike
12 KB Push press

Cleans & Cals

AMRAP 16

12 cal row
8 DB hang cleans -
12 Hand release push ups/HSPU
8 Alt. DB snatch
50 Single unders/double unders

for time workout

D-Ball Downhill

air squat workout, burpee over box workout, d-ball over box workout, for time workout, wall walk workout

For time

5-4-3-2-1
Wall walks
D-ball over bo+ burpee over bolbs

50-40-30-20-10
Air Squats

TC: 12

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AMRAP workout

Climb & Press

AMRAP workout, assault bike workout, chest to bar workout, dumbbell bench press workout, legless rope climb workout, pull-up workout, rope climb workout

AMRAP 16

16 Dumbbell Bench Press
16 Pull-Ups / C2B
12/16 Cal Assault Bike
1 Legless Rope Climb
1 Rope Climb

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EMOM workout

Five Minutes of Fury

assault bike workout, box jump workout, EMOM workout, push-up workout, row workout, wall ball workout

EMOM 20

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

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Interval workout

Ninety Second Knockout

box jump workout, kettlebell swing workout, row workout

Every 90 sec x 8

10 Box jumps
10 KB swings
10/12 cal row

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AMRAP workout

Dead Legs, Fried Shoulders

Deadlift workout, knee raises workout, knees to elbows workout, shuttle run workout, squat clean workout, toes to bar workout, wall walk workout

AMRAP 12

2 Wall walks
4 Shuttle run
6 Squat cleans -
8 Knee raises/knees to elbows/T2B
10 Deadlift -

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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?

Handstand Walk
Handstand walks are an advanced gymnastics skill where the athlete walks on their hands while maintaining balance and control in an inverted position. A centerpiece in many handstand walk workouts, this movement tests upper-body strength, core stability, and full-body coordination.
In this workout, handstand walks develop shoulder endurance, wrist strength, and spatial awareness. They demand focus and skill under fatigue, making them ideal for gymnastic skill progressions or high-level competitive conditioning.
handstand push-up
The handstand push-up is a high-skill bodyweight movement that builds shoulder strength, balance, and core control. Common in advanced handstand push-up workouts, it challenges your upper body like few other movements.
In this workout, handstand push-ups develop pressing power and gymnastic control under fatigue. Whether performed strict or kipping, the handstand push-up is a true test of body awareness and upper body stamina.
Assault Bike
The Assault Bike is a fan-powered machine that delivers one of the most effective full-body conditioning challenges in fitness. Common in high-intensity assault bike workouts, it trains your legs, arms, and lungs all at once — and responds directly to how hard you push.
In this workout, the Assault Bike is used to build power, stamina, and mental toughness. Whether you're sprinting for calories or holding a steady pace, the Assault Bike is perfect for intervals, finishers, or pure engine tests.
wall walk
The wall walk is a challenging bodyweight movement that builds shoulder strength, core stability, and coordination. Popular in gymnastics-style training and wall walk workouts, it requires control and confidence moving upside down.
In this workout, wall walks train overhead pressing strength and midline engagement while developing skills for handstand-based movements. Whether scaled or RX, the wall walk is a highly effective way to build upper body endurance and body awareness.
kettlebell swing
The kettlebell swing is a powerful hip-hinge movement that builds posterior chain strength, core stability, and cardiovascular endurance. A go-to in any kettlebell swing workout, it’s known for improving explosiveness, grip, and conditioning in one efficient motion.
In this workout, kettlebell swings train your glutes, hamstrings, and shoulders, while developing rhythm and control. Whether Russian or American style, the kettlebell swing is a versatile tool for both beginners and advanced athletes.