workout

Redline Repeats - Crossfit Workout

For Time

400m Run / 1 min Rest
Repeat 7 times

The Workout description

Workout Overview

“Redline Repeats” is a pure monostructural conditioning workout consisting of seven 400-meter run intervals, each followed by exactly one minute of rest. This format challenges your ability to repeat high-effort output without tipping into burnout. The goal is consistency: each interval should be within seconds of the others. It's simple, brutal, and incredibly effective for developing engine efficiency and recovery speed.

Execution and Focus

Your first interval sets the benchmark—don't go all out, but move with purpose. You want your second and third runs to feel very similar in pace and form. Focus on controlled breathing, efficient foot strikes, and smooth pacing. Use the 1-minute rest to recover your breathing and mentally reset. Avoid collapsing—walk or pace slowly to stay loose.

Strategy and Finish

Track each round and aim for consistency. If you're newer to pacing, cap your effort around 80-85% for the first 3–4 rounds, then increase intensity if your splits hold. Experienced runners can push closer to 90-95% across all rounds. This workout rewards discipline, not reckless speed—find your redline and learn how to flirt with it repeatedly.

Workouts with the same "for time" format

Rower’s Revenge

For time

21-15-9
Cal row
Variation of pistols squat/pistol squat

1 min rest

21-15-9
Cal row
Ring rows/Pull ups/C2B

TC: 15

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The Unlucky Elevens

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 Bojumps
11 Jerks -

TC: 18

Box Jump Blues

3 rounds

400 m run
20 bojumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause

Triplet Tension

10 Rounds for Time

3 Thrusters
3 Bar Complex (T2B + Pull-Up + C2B or C2B + BMU)
5 Hang Power Cleans

TC: 15

Set for Set

Accumulate the following in unbroken sets:

300 Double Unders
75 Toes to Bar
60 DB Snatches

One set = one side. Switch exercises when no longer unbroken.

Engine Block

3 Rounds For Time

800 m Run
500 m Row
300 m Ski Erg

The KB Countdown

For time

70 Double unders
60 DBL KB russian swings -
50 Bojump overs
40 m DBL KB FR walk
30/40 cal row
20 DBL KB snatch

TC: 15

Reverse DT

5 Rounds For Time

12 Push Jerks

9 Hang Power Cleans

6 Deadlifts

A-Jump Ambush

2 rounds for time

100 Single unders / 50 Double unders
35 Alternating DB snatch - Intermediate: RX:
5 Burpee pull up / Bar muscle up
5 Wall walks
35 A-Jumps
100 Single unders / 50 Double unders

Rest 3 min between rounds

TC: 21

Runner's Burden

For time

Buy in: 800 m Run

4 Rounds:
12 Front rack reverse lunges
9 Shoulder to overhead
6 Pull ups / Chest to bar

Cash out: 800 m Run

TC: 18

Workouts with simliar Tags

running workout

Push, Lunge, Run, Repeat

4 Rounds

15 Double Dumbbell Push Press
15 DB Reverse Lunges (1 Shoulder + 1 Overhead)
400 Meter Run

Rest 2 minutes

4 Rounds

10 Burpees Over Dumbbell
12 Alt. Dumbbell Snatches
15 Meter Farmer Walk

Engine Splitter

AMRAP 6 x 3

Bike + KB Snatch

Row + Russian Swings

Run + HSPU

Bar Ascension

AMRAP 18

4-6-8-10-12…
Toes to bar
Power Snatch
OH Squats
Bar facing burpees
*After each round: 400 meter run

Box Jump Blues

3 rounds

400 m run
20 bojumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause

Endless Engine

AMRAP 28

600 m Standing Bike
50 Walking Lunges
400 m Run
30 Double Unders
20 Sit-ups
10 Burpees to Target

for time workout

The Big Squeeze

assault bike workout, burpee double dumbbell deadlift workout, double dumbbell hang squat clean workout, double under workout, running workout, toes to bar workout, wall walk workout

3 Rounds

12/16 Cal Assault Bike
60 Double Unders
21 Toes to Bar
12/16 Cal Assault Bike

Rest 30 sec

6 Burpee Double DB Deadlifts
6 Double DB Hang Squat Cleans
3 Wall Walks
400 meter Run

Rest 90 sec

TC: 27

Try it

AMRAP workout

Climb the Ball

d-ball clean workout, d-ball squat workout, running workout

AMRAP 12

3-6-9-12-15…
D-ball cleans
D-ball squats
*200 m run after each round

Try it

AMRAP workout

Devil's Sequence

bar muscle up workout, double dumbbell burpee deadlift workout, double dumbbell devil’s press workout, double dumbbell hang clean and jerk workout, double dumbbell overhead lunge workout, ghd sit-up workout, pull-up workout, ring muscle up workout, running workout, single crossover workout

AMRAP 16

1 round:

13 Double DB Burpee Deadlift
30 Single crossovers
200 m Run
13 Double DB Hang Clean & Jerk
30 Single crossovers
200 m Run
13 Double DB Devils Press
30 Single crossovers
200 m Run

Then AMRAP until 16:
15 GHD sit ups
10 Double DB Overhead Lunges
5 Pull ups / Bar muscle up / Ring muscle up

Try it

for time workout

Grip Grid

dumbbell hang squat clean workout, handstand push-up workout, running workout, toes to bar workout

4 Rounds

15 HSPU
12 DB Hang Squat Clean
15 Toes to bar
200 meter Run

Try it

for time workout

Catch Me If You Can

clean workout, for time workout, row workout, running workout, snatch workout

For time

200 m run
16 Snatch -
200 m run
12 Snatch
200 m run
8 Snatch
200 m run
4 Snatch
200 m run

Rest 3 min

200/300 m row
16 Clean -
200/300 m row
12 Clean
200/300 m row
8 Clean
200/300 m row
4 Clean
200/300 m row

TC: 27

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?

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.

Redline Repeats - Crossfit Workout

For Time

Workout Overview

Execution and Focus

Strategy and Finish

Redline Repeats - Crossfit Workout

For Time

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

For time

3 rounds

3 rounds

10 Rounds for Time

Accumulate the following in unbroken sets:

3 Rounds For Time

For time

5 Rounds For Time

2 rounds for time

For time

Workouts with simliar Tags

running workout

4 Rounds

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AMRAP 6 x 3

AMRAP 18

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AMRAP 12

AMRAP 16 1 round:

4 Rounds

For time

What is a "for time" workout?

Why Try a "For Time" CrossFit Workout?

What kind of exercises are in this workout?

running

AMRAP 16

1 round: