Buy in: 20/25 Cal Row
3 Rounds:
- 4 Shuttle Runs
- 12 Toes to bar
Buy out: 20/25 Cal Row
Rest 2 min and repeat
TC: 15
This workout is structured as two identical intervals separated by a 2-minute rest. Each interval includes a calorie row buy-in and buy-out sandwiching a midsection triplet of shuttle runs and toes to bar. The structure builds tension in grip and lungs, challenging your ability to move efficiently and recover quickly for round two.
Start each round with a strong but sustainable 20/25 calorie row—don’t sprint, just set up your engine. Hit the shuttle runs with urgency but control, and focus on footwork during turns. The toes to bar should be managed early—break them before grip fatigue kicks in. Get back to the row with something in the tank to finish strong. Between rounds, reset breathing and prepare to duplicate your effort.
Target sub-6 minutes for each interval, giving you time to recover and repeat. Break T2B into quick sets—8-4 or 6-6 to save grip. Keep transitions tight and footwork sharp. In round 2, aim to match or beat your first time. Final buy-out row is where you go deep. This workout rewards strategic intensity and the ability to reset under pressure. Push the pace, trust your pacing plan, and fight to finish under the cap.
Buy in: 20/25 Cal Row
3 Rounds:
- 4 Shuttle Runs
- 12 Toes to bar
Buy out: 20/25 Cal Row
Rest 2 min and repeat
TC: 15
This workout is structured as two identical intervals separated by a 2-minute rest. Each interval includes a calorie row buy-in and buy-out sandwiching a midsection triplet of shuttle runs and toes to bar. The structure builds tension in grip and lungs, challenging your ability to move efficiently and recover quickly for round two.
Start each round with a strong but sustainable 20/25 calorie row—don’t sprint, just set up your engine. Hit the shuttle runs with urgency but control, and focus on footwork during turns. The toes to bar should be managed early—break them before grip fatigue kicks in. Get back to the row with something in the tank to finish strong. Between rounds, reset breathing and prepare to duplicate your effort.
Target sub-6 minutes for each interval, giving you time to recover and repeat. Break T2B into quick sets—8-4 or 6-6 to save grip. Keep transitions tight and footwork sharp. In round 2, aim to match or beat your first time. Final buy-out row is where you go deep. This workout rewards strategic intensity and the ability to reset under pressure. Push the pace, trust your pacing plan, and fight to finish under the cap.
4 rounds for time:
2+2 rep DB squat snatch (each arm) until finished all weights
Rest 1 min between rounds
4 Rounds:
16 Alt. DB Clean & Jerks
66 Double Unders
16 Push-Ups
16 DB Jumping Squats
Rest 1 min between rounds
TC: 17
30 sec on / 30 sec off:
15 Weighted bostep overs w. KB -
15 Hang Power clean -
15 Back Squat
15 Pike push ups / HSPU
15 Burpee bojump
2 min rest
15 Weighted bostep overs w. KB
15 Hang Power clean
15 Back Squat
15 Pike push ups / HSPU
15 Burpee bojump
TC: 19
3 Power Cleans
6 Pull-Ups / C2B
9 HSPU
12 Dumbbell Push Press
3 Wall Walks
400m Run
5 Power Cleans
18 DB Box Step Overs
10/13 Cal assault bike
6 Squat cleans -
10/13 Cal assault bike
4 Shoulders to overhead
10/13 Cal assault bike
2 Clusters
TC: 20
Buy in: 500 m ski
10 DB OH squats -
15 Ring rows/pull ups
20 Bojump overs
Buy out: 1000 m bike
TC: 18
3 Squat cleans
6 Bar facing burpees
Rest 1 min
6 DB Snatch
9 Push-ups
Rest 1 min
9 Toes to bar
12 Wall balls
Rest 2 min
4-6-8-10-12…
Toes to bar
Power Snatch
OH Squats
Bar facing burpees
*After each round: 400 meter run
3 Rounds:
100 Double Unders
30 Toes to bar
20 KB Swings
TC: 13
3 Rounds:
400 meter Run
5 Burpee Pull ups / Ring Muscle Ups
TC: 10
bar facing burpee workout, box step over workout, Burpee Box Jump workout, Deadlift workout, dumbbell step over workout, EMOM workout, row workout
6 Bar facing burpees + 4 Deadlift
Rest 2 min
1: 6-10 Burpee BoJump
2: 10-12 DB step overs - RX:
Rest 2 min
Cal row - Intermediate: 11/15 RX: 13/18
burpee double jump over bar workout, Deadlift workout, Hang Power Clean workout, push jerk workout, toes to bar workout
Min 1–3: 1 Round of DT
Min 4–6: 12 Toes to bar + 6 Burpee double jump over bar
Rest 2 minutes
Repeat
bar dip workout, bar muscle up workout, row workout, toes to bar workout
3 x Bar Complexes (Toes to bar + Bar muscle-up + Bar dip)
300/400m Steady row
burpee over bar workout, chest to bar workout, Hang Power Clean workout, knee raises workout, knees to elbows workout, pull-up workout, ring r, running workout, shoulder to overhead workout, toes to bar workout
20 Knee raises/knees to elbows/T2B
30 Hang power cleans
20 Shoulders to overhead
30 Ring rows/Pull ups/Chest to bar
20 burpees over bar
Cash out: 800 m run
TC: 14
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
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
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.
