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 Overview This chipper-style WOD is built to burn your midline, legs, and lungs. You’ll work down through two descending rep schemes This workout is designed to challenge your full-body endurance and test how well you can move under fatigue. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
Execution and Focus Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. This dumbbell lunges is designed to improve performance and endurance.
Adjust your strategy as fatigue builds and always strive for quality No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
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 Overview This chipper-style WOD is built to burn your midline, legs, and lungs. You’ll work down through two descending rep schemes This workout is designed to challenge your full-body endurance and test how well you can move under fatigue. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
Execution and Focus Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. This dumbbell lunges is designed to improve performance and endurance.
Adjust your strategy as fatigue builds and always strive for quality No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
10-9-8-7-6-5-4-3-2-1
Double DB Devil’s Press
Pull-ups / Chest to bar
2-4-6-8-10-8-6-4-2
Pike push ups/HSPU
Double KB clean –
Double DB devils press –
A variation of pistol squats (bench or band) / Pistol squats
TC: 22
1 Burpee (jumping) ring pull up / 1 Ring muscle up
2 Clean & Jerk –
3 Front squats
4 Bar facing burpees
Comment: Try to keep a pace of one minute per round.
TC: 12
3 Wall walks / 10 meter Handstand Walk
12 Alt. DB Clean & Jerk
8 Chest to bar / 5 BMU
12 DB Front Rack Squats
32/40 cal ski
32 DB squats –
16 Knee raises/Knees to elbows/Toes to bar
32 Wall balls 20/14 lbs
16 DB clean and jerk –
64 Single unders/32 Double unders
16 DB goblet lunges –
TC: 18
80 cal Bike
60 KB Swings
50 DB Snatch
30 GHD Sit-ups
20 HSPU
OTM: 4 Burpees (Start with burpees)
10-8-6-4-2 Shuttle runs
Burpee pull up / Bar muscle up
100-80-60-40-20 Double unders
2-4-6-8-10 Clusters
TC: 23
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
2 Rounds:
50/60 cal Row
3 Wall walks / 10m Handstand walk
50 Air squats
Rest 1 min
25/30 cal Row
3 Wall walks / 10m Handstand walk
25 Air squats
3 Wall Walks
400m Run
5 Power Cleans
18 DB Box Step Overs
6 Knee raises/knees to elbows/T2B
6 Ring rows/pull ups/C2B
12 DB FR Reverse lunges –
12 DB Shoulders to overhead
Rest 3 min
12 Power Snatch – Intermediate: 30/45 RX: 35/50
12 Sumo deadlift high pull
18 V-ups
18 Bojumps
12 KB Swings
12 Toes To bar
12/15 Cal Ski erg
60 Single Crossovers / 30 Double Crossovers
Rest 2 min
10 Toes To bar
10/12 Cal Ski erg
50 Single Crossovers / 25 Double Crossovers
Rest 2 min
8/10 Cal Ski erg
40 Single Crossovers / 20 Double Crossovers
4-8-12-16-20…
Double DB deadlifts
Double DB hang power cleans
Toes to bar
A-jumps
back squat workout, d-ball over rack workout, d-ball squat clean workout, for time workout, running workout, shoulder to overhead workout
9-6-3
D-ball over rack – lbs
Back squat –
*200 m run after each round
Rest 2 min
12-9-6
D-ball Squat clean
Shoulder to overhead –
*200 m run after each round
TC: 19
bar muscle up workout, burpee pull-up workout, power clean workout, pull-up workout, running workout, shoulder to overhead workout, ski erg workout
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
Burpee Box Jump workout, chest to bar workout, dumbbell snatch workout, handstand push-up workout, overhead lunge workout, pull-up workout, ring row workout, running workout
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
for time workout, overhead squat workout, running workout, squat snatch workout
200 m Run
2 Squat Snatch
3 Overhead Squats
Rest 1 min
a-jump workout, chest to bar workout, dumbbell bench press workout, dumbbell snatch workout, ghd sit-up workout, handstand walk workout, one arm dumbbell overhead squat workout, one arm dumbbell thruster workout, pull-up workout, toes to bar workout, wall walk workout
1: 22 Alt DB Snatch, 12 A-jumps, Max Pull ups / C2B
2: 16 OA DB Thrusters, 14 GHD sit ups, Max meter Wall walks / HSW
3: 16 OA DB OH Squats, 14 DB Bench Press, Max Toes to bar
Repeat after 2 min rest
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.
