12-10-8-6-4-2-4-6-8-10-12
Cal Assault bike
Burpees
TC: 17
"For Time – Up, Down & Back Again"
Rep Scheme:
12-10-8-6-4-2-4-6-8-10-12
Cal Assault Bike
Burpees
Time Cap: 17 minutes
Men: Add 2 extra calories per round on the Assault bike
14-12-10-8-6-4-6-8-10-12-14
Burpee reps remain the same for all athletes
This WOD is a conditioning grinder that punishes the legs and lungs. The descending ladder lures you in with the illusion of relief—only to climb back up again. Pacing is everything. Expect the midsection and quads to light up as the burpees stack with fatigue from the bike. Stick to short transitions and steady reps if you want to finish under the cap.
assault bike workout, double under workout, farmer carry workout, for time workout, knee raises workout, knees to elbows workout, toes to rings workout
6 rounds for time
30 Double unders
20 m farmer walk - @2x20/28 Intermediate: @2x24/32 RX: @2x28/40
10 Knee raises in rings / Knees to elbow / Toes to ring
500/800, 650/1000, 800/1200 watt assault bike
21-15-9 crossfit wod, 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
Burpee Box Jump workout, dumbbell snatch workout, Goblet Squat workout, hand-release push-up workout, knee raises workout, knees to elbows workout, toes to bar workout
2 rounds
20 Knee raises/knees to elbows/T2B
20 DB snatch
20 DB goblet Squat
20 HR push ups
20 Burpee Box Jumps
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 Box Jumps
bar facing burpee workout, Deadlift workout, double under workout, for time workout, single under workout, wall walk workout
For time
* Start every round by doing 2 Wall Walks
2-4-6-8-6-4-2
Bar facing burpees
Deadlift
20-40-60-80-60-40-20
Single unders/Double unders
box jump workout, burpee over bar workout, Deadlift workout, hang squat clean workout, jerk workout, knee raises workout, knees to elbows workout, pull-up workout, ring row workout, toes to bar workout
3 rounds
11 Deadlift
11 Knee raises/knees to elbows/T2B
11 Burpees over bar
11 Hang squat cleans
11 Ring rows/Pull ups
11 Box jumps
11 Jerks
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
assault bike workout, bike erg workout, Burpee workout, crossfit interval wod, high intensity crossfit workout, rowing workout, ski erg workout, toes to bar workout, v-up workout, wall walk workout
3 ON/1 OFF x 4
1: 22/28 cal bike + v-ups
2: 22/28 cal assault bike + wall walks
3: 22/28 cal roning + T2B
4: 22/28 cal ski + burpees to ski
burpee over box workout, d-ball over box workout, d-ball squat clean workout, for time workout, handstand push-up workout, pike push-up workout, ski erg workout
4 rounds for time
4 D-ball over box + burpee over box
10 Pike push ups/HSPU
10/12 cal Ski
4 D-ball squat clean
1 min rest
amrap crossfit wod, box jump workout, Burpee workout, crossfit bike workout, hand-release push-up workout, handstand push-up workout
AMRAP 15
30 Cal bike
25 box jumps
20 Hand release push ups/HSPU
10 burpees
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
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)
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.
