Push, Lunge, Run, Repeat - Crossfit Workout

4 Rounds

15 Double Dumbbell Push Press – Intermediate: @2x15/22.5 | RX: @2x17.5/25
15 Double Dumbbell Reverse Lunges (1 DB on Shoulder, 1 Overhead)
400 Meter Run

Rest 2 minutes

4 Rounds

10 Burpees Over Dumbbell
12 Alternating Dumbbell Snatches – Intermediate: @15/22.5 | RX: @17.5/25
15 Meter Farmer Walk – Intermediate: @2x24/32 | RX: @2x28/40

The Workout description

Workout Overview

“Push, Lunge, Run, Repeat” is a two-part for-time workout structured around pressing power, leg fatigue, aerobic output, and grip endurance. The first 4 rounds emphasize overhead stability and pacing on the run. The second half is a mix of full-body power and holds, demanding grit and control from start to finish.

Execution and Focus

Part one includes 15 double dumbbell push presses – Intermediate: @2x15/22.5 | RX: @2x17.5/25 – paired with a challenging variation of reverse lunges: one DB on the shoulder, one overhead. After 15 reps, athletes hit a 400-meter run, demanding recovery on the move. Part two picks up with 10 burpees over dumbbells, 12 alternating snatches, and a 15-meter farmer walk – Intermediate: @2x24/32 | RX: @2x28/40 – loading grip and posture when fatigued.

Strategy and Finish

Break push presses into 2–3 quick sets if needed to preserve stability for lunges. Use the run to manage breathing and shake out the shoulders. Burpees should be fast but not frantic, snatches smooth and deliberate, and farmer carries steady and upright. This for time workout features double dumbbell push press workout, reverse lunge workout, running workout, burpee over dumbbell workout, dumbbell snatch workout, and farmer walk workout in a complete test of stamina and composure.

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

Workouts with the same "for time" format

for time workout

Barbell Descent

back squat workout, burpee over bar workout, Deadlift workout, for time workout, shoulder to overhead workout

3 Rounds

10 Burpees Over Bar
12 Deadlifts

Rest 1 min

3 Rounds

8 Burpees Over Bar
10 Back Squats

Rest 1 min

3 Rounds

6 Burpees Over Bar
8 Shoulders to Overhead

Try it

for time workout

The Climb Converges

Burpee workout, ghd sit-up workout, ring dip workout, running workout

For Time

200-400-600-800m
Run
5-10-15-20
Ring dips
GHD sit-ups
Burpees

Try it

for time workout

Double Trouble x2

double dumbbell deadlift workout, dumbbell hang squat clean workout, dumbbell shoulder to overhead workout

2 rounds

21-15-9
Double DB deadlift -
Double DB hang squat clean
Double DB shoulders to overhead

2 min pause

TC: 22

Try it

for time workout

Lift and Leap

box jump workout, for time workout, overhead squat workout, pull-up workout

For Time – 7 Rounds

6 Overhead Squats

7 Pull-ups or C2B

6 High Box Jumps @24/30 inch

Try it

for time workout

Thruster Issues

chest to bar workout, for time workout, knee raises workout, knees to elbows workout, power clean workout, pull-up workout, ring row workout, thruster workout, toes to bar workout

6 Rounds

8 Thrusters -
8 Ring rows/Pull ups/C2B
8 Power cleans
8 Knee raises/knees to elbows/T2B

30 sec rest

TC: 16

Try it

Workouts with simliar Tags

burpee over dumbbell workout, double dumbbell push press workout, dumbbell snatch workout, farmer walk workout, for time workout, reverse lunge workout, running workout

AMRAP workout

Three Times the Trouble

AMRAP workout, bar muscle up workout, burpee over dumbbell workout, burpee pull-up workout, chest to bar workout, dumbbell clean and jerk workout, dumbbell overhead squat workout, dumbbell snatch workout, hand-release push-up workout, handstand push-up workout, pull-up workout, push-up workout, ring row workout

AMRAP 5

8 DB snatch -
6 HR push ups/HSPU
6 Ring rows/pull ups

1 min rest

AMRAP 5

8 DB OH squats
6 Burpee over DB
4 Pull ups/C2B

1 min rest

AMRAP 5

8 DB Clean & jerk
6 Push ups
2 Burpee Pull ups/Bar muscle up

Try it

for time workout

One Ring to Ruin Them All

bar facing burpee workout, clean and jerk workout, for time workout, front squat workout, ring muscle up workout, ring pull-up workout

For time - 10 rounds

1 Burpee (jumping) ring pull up / 1 Ring muscle up
2 Clean & Jerk -
3 Front squats
4 Bar facing burpees

Comment: Try to keep a pace of one minute per round.

TC: 12

Try it

for time workout

The DB Double Feature

burpee over dumbbell workout, dumbbell clean workout, dumbbell snatch workout, for time workout, knee raises workout, knees to elbows workout, lateral jump over dumbbell workout, pistol squat on bench workout, toes to bar workout

For time 5 rounds

8 DBL DB hang snatch -
8 Burpees over DB
8 Knee raises/knees to elbows/Toes To Bar

Rest 2 min

For time 5 rounds

10 DBL DB hang cleans -
10 Pistol squat on a bench / Pistol squats
30 Lateral jump over DB

TC: 23

Try it

for time workout

5 Rounds of Farm Fury

burpee over kettlebell workout, farmer carry workout, for time workout, kettlebell swing workout, knee raises workout, knees to elbows workout, toes to bar workout

5 rounds for time

12 Knee raises/knees to elbows/T2B
20 meter farmer walk -
7 KB Swings -
5 Burpees over KB

Rest 1 min between rounds

TC: 15

Try it

for time workout

Buy In, Black Out

bar facing burpee workout, double under workout, for time workout, power snatch workout, reverse lunge workout, single under workout

For time

Buy in: 100 DU/200 SU

4 rounds:
12 Power snatch -
12 Bar facing burpees
12 Back rack reverse lunges

Buy out: 100 DU/200 SU

TC: 18

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?

dumbbell snatch
The dumbbell snatch is a powerful, full-body movement that builds explosiveness, coordination, and core strength. Commonly used in CrossFit, a dumbbell snatch workout challenges both strength and endurance while training one side of the body at a time.
In this workout, dumbbell snatches help increase intensity, improve unilateral balance, and add variety to your training. Whether you're a beginner or advanced athlete, the dumbbell snatch workout format can be easily scaled and is highly effective for total-body conditioning.
farmer walk
The farmer walk is a classic loaded carry where an athlete walks while holding heavy implements at their sides—usually dumbbells, kettlebells, or farmer handles. A staple in farmer walk workouts, this movement builds real-world strength and mental grit.
In this workout, farmer walks strengthen the grip, traps, core, and legs while reinforcing posture and bracing under tension. It's one of the simplest yet most brutally effective tools for developing functional strength and work capacity.
Reverse Lunges
Reverse lunges are a joint-friendly, unilateral lower-body movement that emphasizes glute and hamstring engagement. A staple in reverse lunge workouts, this exercise involves stepping backward into a lunge, promoting better balance and alignment than forward variations.
In this workout, reverse lunges build strength, stability, and coordination—especially in the hips and knees. They reduce anterior knee stress while developing single-leg control, making them ideal for injury prevention, muscle balance, and functional athletic performance. Scalable with dumbbells, kettlebells, or bodyweight.
running
Running is one of the most effective ways to build cardiovascular endurance, leg strength, and mental toughness. A foundational element in many running workouts, it adds intensity and pacing challenges to both short sprints and longer distances.
In this workout, running boosts your engine, footwork, and recovery capacity, especially when paired with strength or skill-based movements. Whether you're hitting meters or minutes, running is essential for building a well-rounded fitness base.
burpee over dumbbell
The burpee over dumbbell adds a dynamic twist to the classic burpee by including a lateral jump over one or two dumbbells. This movement increases intensity, coordination, and agility, making it a popular choice in fast-paced burpee over dumbbell workouts.
In this workout, burpees over dumbbells push your cardio capacity, lower body explosiveness, and mental grit. Whether used in intervals or for total reps, this variation adds variety and challenge to any conditioning session.