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.
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.
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
6 Double KB Thrusters
8 Double KB Russian Swings
60 Double unders / 40 Heavy double unders
400/450m Standing bike
400 m run
20 bojumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause
70 Double unders
60 DBL KB russian swings -
50 Bojump overs
40 m DBL KB FR walk
30/40 cal row
20 DBL KB snatch
TC: 15
10 Shuttle Runs
20 Bench Press
10 Shuttle Runs
40 Toes to Bar
10 Shuttle Runs
60 Wall Balls
6 Sandbag to shoulder
10 m Sandbag walking lunges
4 Shuttle runs (2x10 m)
Rest 3 min
4 Rounds
20 m Sandbag bear hug carry
4 Sandbag squat cleans (bear hug)
20 m KB front rack carry
2 Burpee (banded) pull up / Banded bar muscle up/ Bar muscle up
12/15 cal Bike
16 KB Push press -
25 Air squats
TC: 18
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
5-4-3-2-1
Wall walks
D-ball over bo+ burpee over bolbs
50-40-30-20-10
Air Squats
TC: 12
70 Double unders
60 DBL KB russian swings -
50 Bojump overs
40 m DBL KB FR walk
30/40 cal row
20 DBL KB snatch
TC: 15
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
30 Double unders
20 m farmer walk -
10 Knee raises in rings / Knees to elbow / Toes to ring
500/800, 650/1000, 800/1200 watt assault bike
TC: 12
24/30 cal Ski
16 Deadlifts
400 meter Run
14 Bar facing burpees
Rest 2 minutes
burpee over dumbbell workout, double dumbbell push press workout, dumbbell snatch workout, farmer walk workout, for time workout, reverse lunge workout, running workout
15 Double Dumbbell Push Press
15 DB Reverse Lunges (1 Shoulder + 1 Overhead)
400 Meter Run
Rest 2 minutes
10 Burpees Over Dumbbell
12 Alt. Dumbbell Snatches
15 Meter Farmer Walk
bar facing burpee workout, Deadlift workout, double under workout, for time workout, single under workout, wall walk workout
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
abmat sit-up workout, goblet lunge workout, kettlebell swing workout, pistol squat workout, row workout
4-8-12-16-20...
Banded pistol squats /Pistol squats uden hjælp
KB swings
AB-mat sit ups
KB reverse lunges i goblet
After every round do 12/15 cal Row
farmer carry workout, hand-release push-up workout, kettlebell swing workout, wall ball workout
15 meter Farmer Walk
12 KB Swings
12 Hand-Release Push-Ups
12 High Wall Balls @14/20 lbs, 10/11 ft
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.
