400 m Run
20 Kettlebell Swings – Intermediate: @16/24 | RX: @20/28
Rest 1 min between rounds
This for-time workout pairs classic monostructural cardio with kettlebell power. Each of the five rounds includes a 400-meter run followed by 20 kettlebell swings – Intermediate: @16/24 | RX: @20/28 – with a 1-minute rest between rounds. "Run, Swing, Rest, Repeat" is designed to be aggressive, manageable, and highly effective for building conditioning under structured recovery.
The goal is consistent pace across all five rounds. Runs should be fast but sustainable, ideally close to your 1-mile threshold pace. The kettlebell swings should be unbroken or completed in two sets, with focus on hip drive and grip conservation. The 1-minute rest between rounds allows partial recovery—enough to encourage higher output without full reset.
Track your time for each round and aim to stay within 10–15 seconds across all five. Start conservatively, then pick up pace if you’re recovering well. This running workout and kettlebell swing workout is ideal for improving running efficiency, kettlebell cycle speed, and conditioning under interval pressure. Perfect for athletes who want a clean, repeatable benchmark.
bar muscle up workout, Devils press workout, for time workout, wall ball workout
21-15-9
Devil’s Press
42-30-18
Wall Balls
After each round: 3 Bar Muscle-ups
chest to bar workout, dumbbell push press workout, for time workout, handstand push-up workout, power clean workout, pull-up workout
3 Power Cleans
6 Pull-Ups / C2B
9 HSPU
12 Dumbbell Push Press
box jump workout, burpee over bar workout, Deadlift workout, hang squat clean workout, jerk workout, knee raises workout, knees to elbows workout, pull-up workout, ring row workout, toes to bar workout
11 Deadlift -
11 Knee raises/knees to elbows/T2B
11 Burpees over bar
11 Hang squat cleans -
11 Ring rows/Pull ups
11 Bojumps
11 Jerks -
TC: 18
burpee to target workout, for time workout, jumping goblet squat workout, knee raises workout, knees to elbows workout, row workout, toes to bar workout, wall ball workout
21-15-9
Knee raises/knees to elbows/T2B
Burpees to target
21-15-9
Wall ball lbs
Cal row
21-15-9
Jumping Goblet squats -
Cal Row
TC: 21
chest to bar workout, for time workout, pistol squat workout, pull-up workout, ring row workout, row workout
21-15-9
Cal row
Variation of pistols squat/pistol squat
1 min rest
21-15-9
Cal row
Ring rows/Pull ups/C2B
TC: 15
back rack lunge workout, bike erg workout, for time workout, ski erg workout, toes to bar workout
16/20 Cal Ski
16 Back Rack Lunges
16/20 Cal Bike
16 Toes to Bar
burpee over kettlebell workout, farmer carry workout, for time workout, kettlebell swing workout, knee raises workout, knees to elbows workout, toes to bar workout
12 Knee raises/knees to elbows/T2B
20 meter farmer walk -
7 KB Swings -
5 Burpees over KB
Rest 1 min between rounds
TC: 15
bike erg workout, Burpee workout, dumbbell snatch workout, ghd sit-up workout, handstand push-up workout, kettlebell swing workout
80 cal Bike
60 KB Swings
50 DB Snatch
30 GHD Sit-ups
20 HSPU
OTM: 4 Burpees (Start with burpees)
burpee over dumbbell workout, dumbbell clean workout, dumbbell snatch workout, for time workout, knee raises workout, knees to elbows workout, lateral jump over dumbbell workout, pistol squat on bench workout, toes to bar workout
8 DBL DB hang snatch -
8 Burpees over DB
8 Knee raises/knees to elbows/Toes To Bar
Rest 2 min
10 DBL DB hang cleans -
10 Pistol squat on a bench / Pistol squats
30 Lateral jump over DB
TC: 23
assault bike workout, dumbbell clean workout, dumbbell snatch workout, for time workout, wall ball workout
10/14 cal bike
2 Alt. DB clean + 2 Alt. DB snatch -
12 Wall balls 14/20 lbs
TC: 19
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.
