12-10-8-6-4-2-4-6-8-10-12
Cal Assault bike
Burpees
TC: 17
Workout Overview This symmetrical CrossFit WOD pairs Assault bike calories and burpees in a descending-ascending rep ladder. Men add 2 calories each round. Simple, brutal, and highly effective. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. This dumbbell lunges is designed to improve performance and endurance.
Each second counts, each rep builds resilience. Let your mindset lead No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
12-10-8-6-4-2-4-6-8-10-12
Cal Assault bike
Burpees
TC: 17
Workout Overview This symmetrical CrossFit WOD pairs Assault bike calories and burpees in a descending-ascending rep ladder. Men add 2 calories each round. Simple, brutal, and highly effective. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. This dumbbell lunges is designed to improve performance and endurance.
Each second counts, each rep builds resilience. Let your mindset lead No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
Pike push ups /Handstand push ups
Double DB Hang power clean -
Double DB thrusters -
Burpees
TC: 15
1-2-3-4
Ring Muscle-up
Wall Walk
10-20-30-40
Single Crossovers
Cal Bike
Double DB deadlift
Double DB hang power clean
Toes to bar
TC: 10
12 Thrusters -
12 Ring rows/Pull ups
12/16 Cal bike erg
TC: 15
8 Heavy Double DB Power Cleans
30 m Double DB Farmer Carry
8 DB Push-Ups
Rest 30 sec between rounds
Rest 2 min after last round
16 Double DB Thrusters
16 Toes to Bar
TC: 15
10/13 Cal assault bike
6 Squat cleans -
10/13 Cal assault bike
4 Shoulders to overhead
10/13 Cal assault bike
2 Clusters
TC: 20
15/20 Cal Bike erg
7 Ground to overhead
21/15/9/6/3 Toes to bar → Pull ups → Chest to Bar → Bar muscle Up → Pull overs
7 Bar facing burpees
TC: 19
Station A: 10 Double DB Power clean & jerk + ME Burpee over DB
Station B: 15 Toes to bar + ME Double DB Step overs
Station C: 20 Push-ups + ME cal Assault bike
1: 15–20 Pull-Ups / C2B
2: 10–15 Burpees to Target
3: 10–18 Cal Assault Bike
4: Rest
1: 60 Double unders / 50 Single crossovers
2: 10–15 Double DB Snatch
3: Max effort calories on Assault bike
4: Rest
9 Thrusters (Unbroken)
12 Pull-Ups / C2B
12/16 Cal Assault Bike
TC: 13
bar muscle up workout, burpee pull-up workout, for time workout, goblet lunge workout, hand-release push-up workout, kettlebell snatch workout, pistol squat workout
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
Burpee workout, ghd sit-up workout, ski erg workout, wall walk workout
5 Rounds:
2 Wall Walks
12/16 cal Ski Erg
12 Burpees
12 GHD Sit-ups
bar facing burpee workout, clean and jerk workout, for time workout, front squat workout, ring muscle up workout, ring pull-up workout
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
Burpee workout, dumbbell hang clean workout, dumbbell thruster workout, handstand push-up workout, pike push-up workout
Pike push ups /Handstand push ups
Double DB Hang power clean -
Double DB thrusters -
Burpees
TC: 15
bike erg workout, for time workout, leg behind pistol workout, pistol squat workout, push-up workout, row workout, ski erg workout
30/35 cal Row
30 Leg behind Pistol / Pistol squats
30/35 cal Bike
30 Push ups
30/35 cal Ski
Directly into
25/30 cal Row
25 Leg behind Pistol / Pistol squats
25/30 cal Bike
25 Push ups
25/30 cal Ski
Directly into
20/25 cal Row
20 Leg behind Pistol / Pistol squats
20/25 cal Bike
20 Push ups
20/25 cal Ski
TC: 31
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.
