12 Push Jerks – Intermediate: @35/50 kg RX: @40/60 kg
9 Hang Power Cleans
6 Deadlifts
This for-time CrossFit workout takes the iconic DT and flips the order, offering a fresh challenge to your barbell cycling skills. With five rounds of push jerks, hang cleans, and deadlifts, Reverse DT builds muscular endurance from the top down. The descending pull demand flips the script—where DT saves the toughest for last, this one opens with it. Each movement tests control, coordination, and efficient breathing under load.
Start each round with push jerks. Use your legs to drive the bar overhead with minimal pressing, focusing on a strong lockout and fast turnover. Hang power cleans follow—keep the bar close and use the hips to catch cleanly. Finally, deadlifts round it out. They’ll feel heavier as grip and fatigue build, so stay tight and protect your posture. Transitions between movements are key—minimize downtime and aim to move with flow and intent.
This isn’t just a barbell workout—it’s a pacing puzzle. Resist the urge to sprint the early rounds. Find a smooth tempo on the push jerks and cleans, and maintain consistent breathing. Your grip will fatigue fast—break sets before form slips. This push jerk workout, hang clean workout, Deadlift workout, and for time workout flips expectations and rewards discipline, cycling efficiency, and the ability to recover while under load.
12 Push Jerks – Intermediate: @35/50 kg RX: @40/60 kg
9 Hang Power Cleans
6 Deadlifts
This for-time CrossFit workout takes the iconic DT and flips the order, offering a fresh challenge to your barbell cycling skills. With five rounds of push jerks, hang cleans, and deadlifts, Reverse DT builds muscular endurance from the top down. The descending pull demand flips the script—where DT saves the toughest for last, this one opens with it. Each movement tests control, coordination, and efficient breathing under load.
Start each round with push jerks. Use your legs to drive the bar overhead with minimal pressing, focusing on a strong lockout and fast turnover. Hang power cleans follow—keep the bar close and use the hips to catch cleanly. Finally, deadlifts round it out. They’ll feel heavier as grip and fatigue build, so stay tight and protect your posture. Transitions between movements are key—minimize downtime and aim to move with flow and intent.
This isn’t just a barbell workout—it’s a pacing puzzle. Resist the urge to sprint the early rounds. Find a smooth tempo on the push jerks and cleans, and maintain consistent breathing. Your grip will fatigue fast—break sets before form slips. This push jerk workout, hang clean workout, Deadlift workout, and for time workout flips expectations and rewards discipline, cycling efficiency, and the ability to recover while under load.
2-4-6-8-6-4-2
Start every round by doing 2 Wall Walks
Bar facing burpees
Deadlift –
20-40-60-80-60-40-20
Single unders/Double unders
TC: 15
80 Cal Bike
60 Cal Ski erg
40 Cal Assault bike
Every 4 min: 6 Burpees + 12 Air Squats
Buy in: 500 m ski
10 DB OH squats –
15 Ring rows/pull ups
20 Bojump overs
Buy out: 1000 m bike
TC: 18
75 Wallballs lbs
EMOM: 5 KB swings –
2 min pause
50 KB Clean & Jerk –
EMOM: 5 Bojump overs
TC: 13
4 Pull ups / Chest to bar
4 Double DB Hang power cleans
16 Double unders
TC: 21
18 Knee raises/knees to elbows/Toes to bar
16 Snatch – RX: 35/50
16/20 Cal row
16 Thrusters – RX: 35/50
14 Burpees over rower
16 Thrusters
16/20 Cal row
16 Snatch
18 Knee raises/knees to elbows/Toes to bar
TC: 17
Buy in: 500 m ski
4 rounds:
10 DB OH squats –
15 Ring rows/pull ups
20 Bojump overs
Buy out: 1000 m bike
TC: 18
10-8-6-4-2 Shuttle runs
Burpee pull up / Bar muscle up
100-80-60-40-20 Double unders
2-4-6-8-10 Clusters
TC: 23
400 m Run
20 Kettlebell Swings
Rest 1 min between rounds
10/13 Cal assault bike
21 Deadlift –
10/13 Cal assault bike
15 Hang power cleans –
10/13 Cal assault bike
9 Shoulders to overhead –
10/13 Cal assault bike
2 min pause
TC: 16
50-40-30-20-10-20-30-40-50
cal bike
Rest 1:1 between rounds
TC: 26
10/14 cal bike
2 Alt. DB clean + 2 Alt. DB snatch –
12 Wall balls 14/20 lbs
TC: 19
3-6-9-12-15… (by 3s)
Deadlifts
Handstand Push-Ups
Front Squats
Bar Facing Burpees
bike erg workout, for time workout, row workout, ski erg workout
250 m Ski erg
500 m Row
1000 m bike erg
Rest 2 min between rounds
TC: 23
bar facing burpee workout, Deadlift workout, front squat workout, Hang Power Clean workout, power clean workout, shoulder to overhead workout
15 Deadlift –
15 Power clean
15 Hang power clean
15 Front squats
15 Shoulders to overhead
15 Bar facing burpees
2 min pause
10 Deadlift –
10 Power clean
10 Hang power clean
10 Front squats
10 Shoulders to overhead
10 Bar facing burpees
Total TC: 17 min
burpee box jump over workout, for time workout, power clean workout, row workout
12/15 cal row
10 Burpee bojump overs
5 Power clean –
TC: 11
for time workout, handstand push-up workout, pike handstand push-up workout, rope climb workout, rope pull workout, strict handstand push-up workout, wall ball workout
1-2-3-4-5
Pike handstand push ups/Handstand Push up/S. HSPU
Rope pulls/Rope climb
10-20-30-40-50
Wall balls 14/20 lbs
TC: 16
chest to bar workout, Deadlift workout, pull-up workout, ring row workout, thruster workout
21 Deadlift –
15 Thrusters –
9 Ring rows/Pull ups/Chest to bar
1 min pause
TC: 11
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.
