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Reps on the Run - Crossfit Workout

For time: 10-1 reps

Cal Assault bike
Shuttle runs
KB Clean & Jerk - @12/16 Intermediate: @20/24 RX: @24/32

TC: 18

workout description

“For Time – 10 to 1 Countdown”
Time Cap: 18 minutes

10–1 Reps of Each:
Calories on the Assault Bike
Shuttle Runs
Kettlebell Clean & Jerk
@12/16 kg
Intermediate: @20/24 kg
RX: @24/32 kg

This classic descending ladder taxes your lungs, legs, and grip. The bike spikes heart rate early, the shuttle runs add lateral agility and breathing control, and the KB clean & jerks demand coordination and stamina. Pacing early is crucial—this WOD rewards those who save energy for the second half.

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

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assault bike workout, for time workout, kettlebell clean and jerk workout, shuttle run workout

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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?

Assault Bike
The Assault Bike is a fan-powered machine that delivers one of the most effective full-body conditioning challenges in fitness. Common in high-intensity assault bike workouts, it trains your legs, arms, and lungs all at once — and responds directly to how hard you push.
In this workout, the Assault Bike is used to build power, stamina, and mental toughness. Whether you're sprinting for calories or holding a steady pace, the Assault Bike is perfect for intervals, finishers, or pure engine tests.
shuttle run
The shuttle run is a high-intensity, agility-based movement that involves running back and forth between two points. Common in shuttle run workouts, it develops speed, acceleration, change-of-direction skills, and aerobic capacity.
In this workout, shuttle runs challenge your footwork, coordination, and cardiovascular endurance—especially when combined with strength movements. Whether done for distance, time, or reps, the shuttle run is a simple yet effective way to improve athletic conditioning.
kettlebell clean and jerk
The kettlebell clean and jerk is a powerful two-phase movement that develops full-body strength, coordination, and endurance. Common in functional fitness and kettlebell clean and jerk workouts, it combines a clean (to rack position) with an overhead jerk — all with one fluid kettlebell motion.
In this workout, the kettlebell clean and jerk trains hip drive, shoulder stability, and core control, making it perfect for building functional strength and improving work capacity. Whether performed single-arm or double, it’s a versatile and effective compound movement.