Run, Throw, Hang, Repeat - Crossfit Workout

For time

30-20-10-5
Knee raises/knees to elbows/T2B
60-40-20-10
Wallballs 14/20 lbs

400m run after each round

TC: 18

workout description

"For Time – Core, Wall, Run, Repeat"

This chipper-style WOD is built to burn your midline, legs, and lungs. You’ll work down through two descending rep schemes, separated by a 400m run after each round:

30-20-10-5
Knee Raises / Knees to Elbows / Toes-to-Bar

60-40-20-10
Wall Balls @14/20 lbs

400m Run after each round (4 total runs)

Time Cap: 18 minutes
Pace the early rounds smartly — the volume is front-loaded, but the final run will test what you’ve got left in the tank.

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

Workouts with the same "for time" format

for time

Double Trouble x2

21-15-9 crossfit wod, double dumbbell deadlift workout, dumbbell hang squat clean workout, dumbbell shoulder to overhead workout

2 rounds

21-15-9
Double DB deadlift
Double DB hang squat clean
Double DB shoulders to overhead

2 min pause

Try it

for time

Overhead and Under Pressure

bike erg workout, box jump over workout, crossfit bike workout, dumbbell overhead squat workout, for time crossfit wod, pull-up workout, ring row workout, ski erg workout

Buy in: 500 m ski

4 rounds:

10 DB OH squats - @10/15 Intermediate: @12,5/17,5 RX: @15/20
15 Ring rows/pull ups
20 Box jump overs

Buy out: 1000 m bike

Try it

for time

From Rope to Racked

double under workout, dumbbell hang clean workout, dumbbell snatch workout, kettlebell swing workout, overhead lunge workout, single under workout

2 Rounds

150 Single unders /100 double unders
36 DB snatch
28 DB Overhead lunges
24 DB Hang power clean
20 KB swings

Try it

for time

The Burpee Taxman

burpee over dumbbell workout, double under workout, dumbbell snatch workout, front squat workout, single under workout

For time

100 Single unders/double unders
100 Front squat
100 DB snatch

EMOM (including 00:00) 4 Burpees Over Dumbbell

Try it

for time

The 21-15-9 Trap

chest to bar workout, Deadlift workout, pull-up workout, ring row workout, thruster workout

3 rounds:

21 Deadlift
15 Thrusters
9 Ring rows/Pull ups/Chest to bar

1 min pause

Try it

Workouts with simliar Tags

knees to elbows workout, running workout, toes to bar workout, wall ball workout

EMOM

Wheels & Wallballs

assault bike workout, burpee over dumbbell workout, Burpee workout, dumbbell clean workout, dumbbell snatch workout, EMOM workout, Row workout, wall ball workout

EMOM 9

1: Cal roning
2: Wallballs @14/20 lbs
3: Burpees over wallball

2 min pause

EMOM 9

1: Cal assault bike
2: AMRAP: 2 Alt. DB clean + 2 Alt. DB snatch
3: Burpees over DB

Try it

EMOM

Sweat Cycle 16

assault bike workout, atomic sit-up workout, double under workout, emom crossfit workout, single under workout, v-up workout, wall ball workout

E2MOM 16

1: 50-75 Single unders/Double unders
2: 15-20 Wallballs @14/20 lbs
3: 15-20 Atomic situps/V-ups
4: 8-18 cal assault bike

Try it

for time

Unwanted Interruptions

Box jump workout, conditioning and strength workout, crossfit for time workout, EMOM workout, full body crossfit wod, kettlebell clean and jerk workout, kettlebell swing workout, wall ball workout

For time

75 Wallballs @14/20 lbs
EMOM: 5 KB swings

2 min pause

For time

50 KB Clean & Jerk
EMOM: 5 Box jump overs

Try it

for time

The Two-Ten Split

Burpee Box Jump workout, dumbbell snatch workout, Goblet Squat workout, hand-release push-up workout, knee raises workout, knees to elbows workout, toes to bar workout

2 rounds

20 Knee raises/knees to elbows/T2B
20 DB snatch
20 DB goblet Squat
20 HR push ups
20 Burpee Box Jumps

3 minute rest

1 round

10 Knee raises/knees to elbows/T2B
10 DB snatch
10 DB goblet Squat
10 HR push ups
10 Burpee Box Jumps

Try it

AMRAP

3 Flavors of Pain

double under workout, dumbbell clean and jerk workout, dumbbell step-up workout, kettlebell snatch workout, russian twist workout, single under workout, wall ball workout

AMRAP 4

75 Single unders/50 double unders
14 KB snatch

AMRAP 4

24 Wallballs
24 Russian twist w. wallball

AMRAP 4

14 DB step ups
14 DB clean & jerk

Try it

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?

wall ball
The wall ball is a classic CrossFit movement that combines a front squat and an explosive throw, targeting your legs, shoulders, and lungs in one fluid motion. It’s a staple in any high-intensity wall ball workout, known for quickly elevating your heart rate.
In this workout, wall balls build endurance, coordination, and full-body power. Whether you're using a 10 or 20 lb ball, this simple movement delivers serious results — especially when the reps start adding up.
T2B
Toes to bar is a powerful gymnastics movement that targets your core, grip, lats, and hip flexors, making it a key element in many high-intensity toes to bar workouts.
In this workout, toes to bar challenge your core strength, rhythm, and coordination while under fatigue. Whether you're kipping or going strict, it’s an essential skill for improving gymnastics capacity and midline control in CrossFit.
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.
knees to elbows
Knees to elbows is a gymnastics-based core movement performed hanging from a pull-up bar, where the knees are driven upward to make contact with the elbows. Frequently featured in knees to elbows workouts, it trains core strength, grip endurance, and body control—all under tension.
In this workout, knees to elbows develop midline stability, lat activation, and coordination, serving as a foundational skill for more advanced movements like toes-to-bar. They’re an effective way to build functional core strength while improving shoulder and hip mobility in dynamic settings.