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Runner's Burden - Crossfit Workout

For time

Buy in: 800 meter Run

4 Rounds:
12 Front rack reverse lunges Intermediate: @35/50 RX: @40/60
9 Shoulder to overhead
6 Pull ups / Chest to bar

Cash out: 800 meter Run

TC: 18

The Workout description

Workout Overview

This chipper-style workout begins and ends with an 800-meter run, sandwiching four grueling rounds of barbell work and pull-ups in between. Expect your legs and lungs to get tested on the runs, while your upper body battles fatigue on the shoulder to overhead and gymnastics work. It’s a true test of pacing, composure, and conditioning.

Execution and Focus

The opening 800m run sets the tone. Set a moderate but efficient pace. During the four rounds, the front rack reverse lunges will fatigue your legs and trunk—brace tight and keep a vertical posture. Shoulder to overheads can be push presses or jerks—pick what lets you stay efficient. Break pull-ups early to avoid burnout, especially if opting for C2B. For the final run, dig in and stay moving, no matter how taxed your system feels.

Strategy and Finish

Don't sprint the opening run—save your lungs for the four rounds. Try to go unbroken or in two sets on the lunges, and breathe through the barbell. For shoulder to overhead, unbroken is ideal, but plan 5-4 if needed. Break the pull-ups 4-2 or 3-3 if fatigue hits. The final 800m is a mental battle—grind it out with a steady stride. Time goal: under 15 for advanced athletes, under 18 to beat the cap.

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Runner's Burden - Crossfit Workout

chest to bar workout, front rack reverse lunge workout, pull-up workout, running workout, shoulder to overhead workout

For time

Buy in: 800 meter Run

4 Rounds:
12 Front rack reverse lunges Intermediate: @35/50 RX: @40/60
9 Shoulder to overhead
6 Pull ups / Chest to bar

Cash out: 800 meter Run

TC: 18

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

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Three Levels of Hell

For time

Buy in: 15/20 cal assault bike
3 rounds of:
12 Ring rows/pullups
8 Hand release push ups/HSPU
10 DB snatch -

1 min rest

Buy in: 15/20 cal assault bike
3 rounds of:
6 (Banded) pull ups/C2B
8 Hand release push ups/HSPU
10 DB snatch

1 min rest

Buy in: 15/20 cal assault bike
3 rounds of:
3 Burpee (banded) pull ups/bar muscle ups
8 Hand release push ups/HSPU
10 DB snatch

TC: 26

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Set for Set

Accumulate the following in unbroken sets:

300 Double Unders
75 Toes to Bar
60 DB Snatches

One set = one side. Switch exercises when no longer unbroken.

The Two-Ten Split

2 rounds

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

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 BoJumps

TC: 24

Engine Eruption

For time – 2 Rounds

80 Cal Bike
60 Cal Ski erg
40 Cal Assault bike

Every 4 min: 6 Burpees + 12 Air Squats

Run, Swing, Rest, Repeat

5 Rounds for Time

400 m Run
20 Kettlebell Swings

Rest 1 min between rounds

Countdown Burn

For Time

10-9-8-7-6-5-4-3-2-1
Thrusters

100-90-80-70-60-50-40-30-20-10
Double Unders

TC: 15

Wall to Run

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

Load and Lunge

4 Rounds for time

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

Row to Rig Reloaded

For time – 2 Rounds

Buy in: 20/25 Cal Row
3 Rounds: 4 Shuttle Runs + 12 Toes to bar
Buy out: 20/25 Cal Row

Rest 2 min and repeat
TC: 15

Ball. Box. Burpee.

6 Rounds for Time

6 D-Ball Cleans
6 Box Step Overs w/ Dumbbells
6 Burpee Box Jumps

Workouts with simliar Tags

chest to bar workout, front rack reverse lunge workout, pull-up workout, running workout, shoulder to overhead workout

Overhead Tension

For time

Buy in: 40/50 cal Assault bike
4 rounds for time
8 Chest to bar / 5 Bar muscle ups
15 m Double KB OH walking lunges
15 GHD sit ups

The Dirty Thirty Sprint

For Time

30 Power cleans
30 Back rack lunges
30 Pull-ups / Chest-to-bar
30 Target burpees

Burpee Pull Cluster

EMOM 20

1: 10 Burpee box jump over
2: 6–10 Pull-ups + 6–10 Toes to bar (same number of each)
3: 12 DB Clusters
4: 12–15/15–20 Cal Row
5: Rest

Cindy

AMRAP 20

5 Pull-Ups

10 Push-Ups

15 Air Squats

The Triplet Gauntlet

For time

10-8-6-4
Back Squat
Shuttle Runs

Rest 1 min

20-15-10-5
Pull ups
Target Burpees

Rest 1 min

30(36)-20(24)-10(12)
Cal Ski erg
Single crossover / Double crossover

TC: 22

for time workout

Ski, Skip, Shoulder Smash

double under workout, for time workout, front rack reverse lunge workout, push press workout, single under workout, ski erg workout

4 Rounds for time

200/300 m ski
10 Front rack reverse lunges -
8 Push press
100 Single unders/60 Double unders

TC: 16

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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

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AMRAP workout

Triple Trouble

bar muscle up workout, Deadlift workout, handstand push-up workout, hang squat clean workout, pull-up workout

AMRAP 9

12 Deadlifts
8 Handstand Push-Ups
6 Hang Squat Cleans
10 Pull-Ups / 4 Bar Muscle-Ups

Rest 2 min

AMRAP 6

8 Handstand Push-Ups
6 Hang Squat Cleans
10 Pull-Ups / 4 Bar Muscle-Ups

Rest 2 min

AMRAP 3

6 Hang Squat Cleans
10 Pull-Ups / 4 Bar Muscle-Ups

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on-off workout

20 Seconds of Suffering

assault bike workout, cluster workout, knees to elbows workout, on-off workout, ring knee raise workout, shoulder to overhead workout, toes to rings workout, wall ball workout

15 Rounds - 20 sec on / 40 sec off

Knee raises in rings / Knees to elbow / Toes to rings
Clusters -
Assault bike
Shoulders to overhead -
Wall balls 14/10 lbs

Try it

for time workout

Grip Grid

dumbbell hang squat clean workout, handstand push-up workout, running workout, toes to bar workout

4 Rounds

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

front rack reverse lunge
Front rack reverse lunges are a single-leg strength movement performed while holding weight—dumbbells, kettlebells, or a barbell—in the front rack position. In front rack reverse lunge workouts, this variation builds leg strength, posture, and midline control under load.
In this workout, front rack reverse lunges challenge the glutes, quads, and core while reinforcing balance and alignment. The reverse step reduces knee strain and the rack position increases trunk activation, making it a smart choice for functional strength training.
Pull up
The pull-up is a foundational bodyweight movement that builds upper body strength, focusing on your back, shoulders, arms, and core. A staple in almost every pull-up workout, it's key for developing gymnastics capacity and functional pulling power.
In this workout, pull-ups challenge your grip, coordination, and endurance — especially under fatigue. Whether strict, kipping, or butterfly, the pull-up remains one of the most effective and scalable exercises in CrossFit.
shoulder to overhead
The shoulder to overhead movement trains your ability to drive a load from the shoulders to a locked-out position overhead using one of several techniques — strict press, push press, push jerk, or split jerk. It's a staple in any shoulder to overhead workout for building upper body strength, power, and stability.
In this workout, shoulder to overhead challenges your shoulders, triceps, and core, especially under fatigue. It’s a versatile movement that allows athletes to choose the most efficient technique to move weight overhead — depending on the load and intensity.
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.
chest to bar
The chest-to-bar pull-up is a high-skill gymnastics movement that takes traditional pull-ups further by requiring the chest to make contact with the bar. Common in competitive CrossFit and advanced chest to bar workouts, it builds upper body strength, pulling power, and grip endurance.
In this workout, chest-to-bar pull-ups challenge your lats, arms, core, and coordination—especially under high reps or in combination with other movements. Whether performed strict, kipping, or butterfly, chest-to-bar is a true test of bodyweight control and stamina.