50-40-30-20-10-20-30-40-50
cal bike
Rest 1:1 between rounds
TC: 26
"For Time – The Calorie Climb"
50-40-30-20-10-20-30-40-50
Calories on the Assault Bike
Rest 1:1 between each round.
If a round takes you 5 minutes, rest 5 minutes before starting the next.
Time Cap: 26 minutes
This is a pure engine test. The first half descends and the second half climbs back up the same ladder. Your goal is consistency in pacing and controlled recovery. The rest periods are generous—but they only help if you manage your effort during work intervals. Expect legs to burn and lungs to stay hot throughout. Stay focused, and pace round one like round five depends on it—because it does.
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
burpee over bar workout, Deadlift workout, for time workout, pistol squat on bench workout, pistol squat workout, pull-up workout, ring row workout
For time
16-14-12-10-8-6-4-2
Deadlift
Ring rows/pull ups
Pistol squat on a bench / Pistol squats
Burpee over bar
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
burpee over rower workout, for time workout, knee raises workout, knees to elbows workout, power snatch workout, row workout, thruster workout, toes to bar workout
For time
18 Knee raises/knees to elbows/Toes to bar
16 Snatch
16/20 Cal row
16 Thrusters
14 Burpees over rower
16 Thrusters
16/20 Cal row
16 Snatch
18 Knee raises/knees to elbows/Toes to bar
assault bike workout, bar muscle up workout, burpee pull-up workout, crossfit for time workout, dumbbell clean and jerk workout
For time
20-15-10-5
Overhead squat
Box jump overs
*After each round: 2 Burpee (banded) pull up / Bar muscle up
burpee over rower workout, for time workout, knee raises workout, knees to elbows workout, power snatch workout, row workout, thruster workout, toes to bar workout
For time
18 Knee raises/knees to elbows/Toes to bar
16 Snatch
16/20 Cal row
16 Thrusters
14 Burpees over rower
16 Thrusters
16/20 Cal row
16 Snatch
18 Knee raises/knees to elbows/Toes to bar
burpee over bar workout, Deadlift workout, for time workout, pistol squat on bench workout, pistol squat workout, pull-up workout, ring row workout
For time
16-14-12-10-8-6-4-2
Deadlift
Ring rows/pull ups
Pistol squat on a bench / Pistol squats
Burpee over bar
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 - @25/35 Intermediate: @30/45 RX: @35/55
12 Bar facing burpees
12 Back rack reverse lunges
Buy out: 100 DU/200 SU
assault bike workout, atomic sit-up workout, burpee to target workout, double under workout, e2mom workout, Hang Power Clean workout, jerk workout, single under workout, v-up workout
E2MOM 18
1: 18-30 cal bike
2: AMRAP: 20 single unders/double unders + 5 Hang power clean & Jerk
3: AMRAP: 5 Burpees to Target + 10 Atomic situps/V-ups
assault bike workout, Devils press workout, double under workout, dumbbell clean and jerk workout, dumbbell cluster workout, EMOM workout, knee raises workout, knees to elbows workout, single under workout, toes to bar workout
EMOM 6
40-70 Single unders / Double Unders
10-12 Double DB clusters
3 min rest
EMOM 6
7-10 Double DB devils press
15-20 Knee raises/knees to elbows/T2B
3 min rest
EMOM 6
8-18 cal assault bike
12-14 Double DB Hang clean & Jerk
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.
