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Rowdy Thirteens - Crossfit Workout

5 Rounds for Time

13 Thrusters – Intermediate: @35/50 | RX: @40/60
13/18 Cal Row
13 Burpees Over Rower

Rest 1 min between rounds

TC: 20

The Workout description

Workout Overview

“Rowdy Thirteens” is a classic triplet performed in 5 aggressive rounds. Each round hits you with a heavy breathing stimulus from the start via thrusters, then transitions into a steady-state burn on the rower, and closes with burpees over the rower to spike your fatigue. The mandatory 1-minute rest adds urgency and forces intensity.

Execution and Focus

Thrusters should be smooth and unbroken in early rounds. Use your legs, not just shoulders. Keep a strong pace on the rower, but don’t redline too early—there’s still a burpee set ahead. Burpees over the rower should be fluid, using a quick jump and drop rhythm. Use the rest wisely: breathe deeply and reset your grip and posture.

Strategy and Finish

Stay consistent through rounds 1–3, then push harder into 4 and 5. Aim to keep each round within a tight window and avoid falling off pace. If you finish round 1 in 3 minutes, fight to maintain that. Rest is your opportunity to recover, not stall. You’ll earn the fastest times by keeping transitions tight and burpees relentless.

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Rowdy Thirteens - Crossfit Workout

burpee over rower workout, row workout, thruster workout

5 Rounds for Time

13 Thrusters – Intermediate: @35/50 | RX: @40/60
13/18 Cal Row
13 Burpees Over Rower

Rest 1 min between rounds

TC: 20

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

Wall Walk Wreckage

For time

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

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Round 2 is the Real One

The workout

2 Rounds for time

800 meter run
30 Toes to bar
30 Abmat sit-ups
20 Bar-facing burpees
30 Abmat sit-ups
30 Toes to bar
800 meter run

Progressively Worse Decisions

For time

1 Power snatch - Intermediate: 35/50 RX: 40/60
2 OH squat - Intermediate: 35/50 RX: 40/60
3 Burpees over bar
4 Front squats - Intermediate: 35/50 RX: 40/60
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters - Intermediate: 35/50 RX: 40/60

TC: 16

Wall to Run

For Time

Buy in: 120 Single crossovers

3 rounds
15/19 cal Ski erg
4 Wall walks

3 rounds
200 m run
8 Front rack lunges
4 Power jerk

TC: 17

Ascending Flow

For Time

1-2-3-4
Ring Muscle-up
Wall Walk

10-20-30-40
Single Crossovers
Cal Bike

Cindy Bike

For Time

6 Rounds:
1 Round of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
1200/1500 m Bike Erg

TC: 24

The 2 Rep Tax

For time

20-15-10-5
Overhead squat -
Bojump overs

*After each round: 2 Burpee (banded) pull up / Bar muscle up

TC: 10

Upside Strength

4 Rounds

3 Wall walks / 10 meter Handstand Walk
12 Alt. DB Clean & Jerk
8 Chest to bar / 5 BMU
12 DB Front Rack Squats

Carry the Climb

3 Rounds

8 Bar Muscle Ups
60 meter Suitcase walk
40 Wall balls

Run & Rise

For time

200 m run + 8 C&J
200 m run + 6 C&J
200 m run + 4 C&J
200 m run + 2 C&J
200 m run + Max reps C&J

TC: 13

Workouts with simliar Tags

burpee over rower workout, row workout, thruster workout

Cleans & Cals

AMRAP 16

12 cal row
8 DB hang cleans -
12 Hand release push ups/HSPU
8 Alt. DB snatch
50 Single unders/double unders

19 Minutes to Freedom

For time

50 Air squats
40 Wall balls 14/10 lbs
40 Ab mat sit ups
30 Power cleans - Intermediate: 30/45 RX:
30 Ring rows/pull ups
20 Thrusters
20 Burpee bojump over
200 Single unders/100 double unders

TC: 19

Open 18.1

Open 18.1 - AMRAP 20

8 Knee raises/knees to elbows/Toes to bar
10 DB hang clean and jerks -
14/12 cal row

From Rope to Regret

3 ON/2 OFF

A:
12/15 cal row
8 Double DB devils clean -
ME Rope climbs

B:
12/15 cal row
8 Double DB devils clusters -
ME Knee raises/knees to elbows/T2B

Ladder to Nowhere

AMRAP 6

3-6-9-12…
Barbell thrusters -
Wallballs lbs
KB swings -

2 min pause

For time

25 Barbell thrusters -
35 Wallballs lbs
45 KB swings -

TC: 6 min

for time workout

Round 2 is the Real One

abmat sit-up workout, bar facing burpee workout, bike erg workout, for time workout, running workout, thruster workout

The workout

2 Rounds for time

800 meter run
30 Toes to bar
30 Abmat sit-ups
20 Bar-facing burpees
30 Abmat sit-ups
30 Toes to bar
800 meter run

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for time workout

Skipping into Sadness

double under workout, row workout, single under workout

2 rounds

200 single unders/100 double unders
400 m run
600 m rowing
2 min pause

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EMOM workout

Every Minute Counts

double under workout, row workout, running workout

EMOM 24

1: 12/18 Cal Row
2+3: 200 m Run
4: 10 Double DB Clusters
5: 65 Double Unders
6: Rest

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EMOM workout

Cycle Stack EMOM

box jump over workout, chest to bar workout, double dumbbell box step over workout, double dumbbell hang clean workout, pull-up workout, thruster workout

EMOM 28

1: 10 Pull ups / Chest to bar
2: 6 Thrusters + 6 Box jump overs
3: 6 Double DB Hang Cleans + 6 Double DB Box Step overs
4: Rest

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AMRAP workout

14 for 14

AMRAP workout, Burpee Box Jump workout, chest to bar workout, pull-up workout, ring row workout, row workout, wall ball workout

AMRAP 14

14 Ring rows/Pull ups/Chest to bar
14 Burpee bojumps
14 Wall balls lbs
14 cal Row

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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?

Row Erg
Rowing is a low-impact, full-body movement that builds cardiovascular endurance, leg drive, and pulling strength. It’s a staple in many CrossFit workouts because it trains both aerobic capacity and muscular coordination.
In this rowing workout, each effort helps develop power output, pacing control, and total-body stamina — all while being easy on the joints. Whether you're sprinting for calories or pacing for meters, rowing is one of the most effective tools for conditioning.
thrusters
The thruster is a full-body compound movement that combines a front squat with an overhead press, making it one of the most demanding and effective exercises in any thruster workout.
In this workout, thrusters develop leg drive, shoulder endurance, and core stability, all while elevating your heart rate. Whether using a barbell, dumbbells, or kettlebells, the thruster is a powerful tool for building strength, power, and conditioning — fast.
burpee over rower
The burpee over rower adds an explosive, lateral jump to the classic burpee—boosting intensity, coordination, and agility. Common in high-energy burpee over rower workouts, this movement spikes your heart rate and challenges footwork, especially in fast transitions.
In this workout, burpees over the rower push your conditioning and mental grit, while testing movement efficiency under fatigue. Whether part of an AMRAP, for time, or interval session, the burpee over rower is a simple yet brutal finisher.

Rowdy Thirteens - Crossfit Workout

5 Rounds for Time

Workout Overview

Execution and Focus

Strategy and Finish

Rowdy Thirteens - Crossfit Workout

5 Rounds for Time

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

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Workouts with simliar Tags

burpee over rower workout, row workout, thruster workout

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What is a "for time" workout?

Why Try a "For Time" CrossFit Workout?

What kind of exercises are in this workout?

Row Erg

thrusters

burpee over rower