workout

Run & Rise - Crossfit Workout

For time

200 meter run
8 Clean & Jerk Intermediate: @30/45 RX: @35/50
200 meter run
6 Clean & Jerk Intermediate: @35/50 RX: @45/65
200 meter run
4 Clean & Jerk Intermediate: @45/65 RX: @55/80
200 meter run
2 Clean & Jerk Intermediate: @50/70 RX: @65/95
200 meter run
Max reps Clean & Jerk Intermediate: @55/80 RX: @70/100

TC: 13

The Workout description

Workout Overview

This hybrid workout builds intensity across five intervals, each pairing a 200m run with progressively heavier clean and jerks. As you fatigue, the reps drop and the bar weight increases. The final round is a challenge to go for max reps—can you finish strong under pressure?

Execution and Focus

Keep each 200m run consistent and smooth—don’t redline early. For each clean and jerk segment, adjust your focus to match the weight: cycle quickly on the lighter bars and shift to singles as the load builds. Transitions matter, especially as weights increase. Use the run after each barbell segment to reset and mentally prepare for the next. The final 200m run should set up a sprint of max reps at the heaviest bar.

Strategy and Finish

This workout is all about pacing and managing barbell fatigue. Plan your weights so you can hit each segment efficiently. Go touch-and-go early, then move to clean singles. Use footwork and breathing to stay composed under heavier loads. Save enough gas for the max-rep finisher—every rep counts. Aim to complete each block in under 2 minutes and leave yourself at least 60 seconds for the final set.

Workouts with the same "for time" format

Under Pressure

For Time

10 Shuttle Runs

20 Bench Press

10 Shuttle Runs

40 Toes to Bar

10 Shuttle Runs

60 Wall Balls

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Thruster Issues

6 Rounds

8 Thrusters -
8 Ring rows/Pull ups/C2B
8 Power cleans
8 Knee raises/knees to elbows/T2B

30 sec rest

TC: 16

OPEN WORKOUT 20.1

10 Rounds for Time

8 Ground to Overhead
10 Bar Facing Burpees

TC: 15

The Inversion Complex

3 Rounds for Time

18 Hang squat cleans
9 Wall-facing strict HSPU
18 Pistol squats
15 Kipping HSPU
18 Pull-ups / Chest-to-bar

Push the Line

5 Rounds

8 Heavy Double DB Power Cleans
30 m Double DB Farmer Carry
8 DB Push-Ups

Rest 30 sec between rounds
Rest 2 min after last round

Then, 2 Rounds

16 Double DB Thrusters
16 Toes to Bar

TC: 15

Climb and Grind

3 rounds

1 Rope climb / Legless rope climb
12 Bench press
1 Rope climb
15 V-ups

Into

2 rounds
30/36 cal Ski erg
6 Wall walks
30 Toes to bar

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

Spoke & Fire

4 Rounds for time

500/600 meter bike erg
21 Alt. DB Snatch
11 HSPU
350/400 meter standing bike erg

Rest 1 min

Banded Bar Ladder

For time

For time
5-10-5-10-5 Banded Bar Muscle up OR Chest to bar
10-8-6-4-2 Squat cleans

Workouts with simliar Tags

clean and jerk workout, running workout

Endurance Shift

For Time – 4 Rounds

10/13 Cal Ski Erg
9 Power Clean
4 Burpee Pull up / Bar Muscle ups

Into

4 Rounds
200 m Run
9 Pull ups
4 Shoulders to overhead

TC: 20

Grip Grid

4 Rounds

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

Overhead & Over It

2 rounds

400 m run
10 Ring rows/pull ups/chest to bar
15 HR. push ups/HSPU
20 DB snatch -
30 DB OH reverse lunges -
40 Burpee bojump overs

TC: 25

Run to the Bells

AMRAP 25

Buy in: 1 km run
16 Toes to bar
12 Double KB Clean & Jerk
12 Double KB Front Rack Lunges
16 V-ups
12 Pull ups
12 Line facing Burpees

Hanging By A Rep

EMOM 20

1: 200 meter run
2: 9 Burpee box jump overs
3: Max reps Pull ups/Chest to bar
4: Rest

for time workout

Compact Engine

double dumbbell power clean workout, double dumbbell thruster workout, running workout

10 Rounds For Time

5 Double DB Power Cleans
5 Double DB Thrusters
200 m Run

TC: 18

Try it

AMRAP workout

Run to the Bells

double kettlebell clean and jerk workout, double kettlebell front rack lunge workout, line facing burpee workout, pull-up workout, running workout, toes to bar workout, v-up workout

AMRAP 25

Buy in: 1 km run
16 Toes to bar
12 Double KB Clean & Jerk
12 Double KB Front Rack Lunges
16 V-ups
12 Pull ups
12 Line facing Burpees

Try it

for time workout

Wall to Run

front rack lunge workout, power jerk workout, running workout, single crossover workout, ski erg workout, wall walk workout

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

Try it

for time workout

Sandbagged Sprint

running workout, sandbag carry workout, sandbag squat workout

For time – 4 rounds

40 m Sandbag Carry
10 Sandbag Squats
400 meter run

TC: 13

Try it

for time workout

Full Tank Finish

for time workout, Hang Power Clean workout, row workout, running workout, ski erg workout, thruster workout, wall ball workout

For Time

400 m Run
20 Thrusters
400/500 m Row
30 Hang Power Cleans
400/500 m Ski
40 Wall Balls
400 m Run

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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?

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.
clean and jerk
The clean and jerk is a foundational Olympic lift that develops full-body power, coordination, and strength. A key movement in many strength and conditioning programs, the clean and jerk workout combines a pull from the ground (clean) with an explosive overhead lift (jerk).
In this workout, clean and jerks train your hips, legs, shoulders, and core, making it one of the most effective lifts for building athletic performance. Whether performed heavy for strength or light for speed, the clean and jerk is essential for total-body development.