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Set for Set - Crossfit Workout

For Time

Accumulate the following by doing unbroken sets:

300 Double Unders
75 Toes to Bar
60 DB Snatches – Intermediate: @15/22.5 | RX: @17.5/25

One set = one side. Switch exercises when you can’t go unbroken.

The Workout description

Workout Overview

“Set for Set” is a unique test of volume tolerance and unbroken mental toughness. Your goal is to accumulate 300 double unders, 75 toes to bar, and 60 dumbbell snatches. But there's a twist: every set must be unbroken. Once you break or pause, you move on to the next movement. For the DB snatches, one set is one arm—once you can’t continue on that arm, you’re done with snatches and must switch exercises. There’s no time cap. It’s all about how long your stamina, focus, and grip can last.

Execution and Focus

Start with your strongest station to maximize progress. For double unders, stay relaxed through the shoulders and focus on rhythm. Keep your breathing calm and recover between sets. On toes to bar, make each kip count—maintain tight form and avoid early burnout. The dumbbell snatch requires both precision and pacing. Lock out every rep fully, and switch arms only when confident. Once grip slips or control fades, don’t fight it—move on.

Strategy and Finish

Plan your sets in advance, but listen to your body. It’s tempting to push one more rep—but a break costs you the movement. Take deep breaths before each set. This workout isn’t about rushing; it’s about staying in control. “Set for Set” is a masterclass in composure, capacity, and calculated aggression.

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Set for Set - Crossfit Workout

double under workout, dumbbell snatch workout, toes to bar workout

For Time

Accumulate the following by doing unbroken sets:

300 Double Unders
75 Toes to Bar
60 DB Snatches – Intermediate: @15/22.5 | RX: @17.5/25

One set = one side. Switch exercises when you can’t go unbroken.

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

Workouts with the same "for time" format

Ladder to Nowhere

AMRAP 6

3-6-9-12…
Barbell thrusters -
Wallballs lbs
KB swings -

2 min pause

For time

25 Barbell thrusters -
35 Wallballs lbs
45 KB swings -

TC: 6 min

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Machine Rounder

2 Rounds for Time

24/30 Cal Row
24/30 Cal Bike
24/30 Cal Ski Erg
30 Air Squats

Triplet Tension

10 Rounds for Time

3 Thrusters
3 Bar Complex (T2B + Pull-Up + C2B or C2B + BMU)
5 Hang Power Cleans

TC: 15

Open 22.3

For time

21 Jumping pull ups/pull ups
42 Single unders/Double unders
21 Thrusters (weight 1) -
18 Pull ups/Chest to bar
36 Single unders/Double unders
18 Thrusters (weight 2) -
15 Chest to bar/Bar muscle ups
30 Single unders/Double unders
15 Thrusters (weight 3) -

TC: 12

Grinder Three

3 Rounds

9 Burpee Box Jump Overs
18 Alt. Pistol Squats
23/30 Cal Ski Erg
18 Wall Balls
9 Burpee Box Jump Overs

Rest 90 sec between rounds

TC: 18

Firestarter Split

10 Rounds

2 Thrusters
4 Bar facing Burpees
6 Toes to bar

Into

3 Rounds
7 Shuttle Runs
7 Burpee pull ups
14/19 Cal Ski erg

Barbell Sandwich (Served with Burpees)

5 rounds

6 Deadlift -
8 Bar facing burpees
12 KB push press -

1:1 rest between rounds

TC: 20

Lift and Leap

For Time – 7 Rounds

6 Overhead Squats

7 Pull-ups or C2B

6 High Box Jumps @24/30 inch

The 90-Second Illusion

6 rounds for time

12/18 cal assault bike
12 Double DB hang snatch -
12 Double DB front rack reverse lunges

90 sec rest between rounds

TC: 23

Endurance Shift

For Time – 4 Rounds

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

Workouts with simliar Tags

double under workout, dumbbell snatch workout, toes to bar workout

The Burpee Tax

For Time

80 cal Bike
60 KB Swings
50 DB Snatch
30 GHD Sit-ups
20 HSPU

OTM: 4 Burpees (Start with burpees)

Dumbbell Duel

The workout

4 AMRAP 3

A: AMRAP 3

6 Double DB deadlift -
6 Double DB cleans
6 Push ups

Rest 1 min

B: AMRAP 3

8 Bojump overs
8 Alternating DB snatch -
8 DB OH lunges

Rest 1 min

Firestarter Split

10 Rounds

2 Thrusters
4 Bar facing Burpees
6 Toes to bar

Into

3 Rounds
7 Shuttle Runs
7 Burpee pull ups
14/19 Cal Ski erg

Abs, Air & Agony

EMOM 20

1: 10/15 cal Ski erg
2: 10-15 GHD sit ups
3: 50 DU/75 SU
4: 10 DBL KB clusters -
5: Pause

Triple Burn Interrupt

AMRAP 15

20 Cal Echo Bike
20 Cal Ski
20 Cal Row

Every 3 min: 14 DB Snatch + 6 DB Facing Burpees

for time workout

The Crossover Collapse

burpee over bar workout, double under workout, for time workout, reverse lunge workout, single crossover workout, strict pull-up workout

5 Rounds for Time

40 Double Unders / 40 Single Crossovers
10 Front Rack Reverse Lunges
8 Burpees Over Bar
6 Strict Pull-Ups

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for time workout

Push, Lunge, Run, Repeat

burpee over dumbbell workout, double dumbbell push press workout, dumbbell snatch workout, farmer walk workout, for time workout, reverse lunge workout, running workout

4 Rounds

15 Double Dumbbell Push Press
15 DB Reverse Lunges (1 Shoulder + 1 Overhead)
400 Meter Run

Rest 2 minutes

4 Rounds

10 Burpees Over Dumbbell
12 Alt. Dumbbell Snatches
15 Meter Farmer Walk

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AMRAP workout

Open 17.2

AMRAP workout, bar muscle up workout, dumbbell power clean workout, front rack walking lunge workout, knee raises workout, knees to elbows workout, pull-up workout, toes to bar workout

AMRAP 12

2 rounds of:
15 m front rack walking lunges
16 Knee raises/knees to elbows/T2B
8 Power cleans -

Then, 2 rounds of:
15 m front rack walking lunges
16 Pull ups/Bar Muscle Up
8 Power cleans -

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EMOM workout

EMOM Composition

bar muscle up workout, row workout, thruster workout, toes to bar workout

EMOM 16

1: 2–3 x (1 Toes to bar + 1 Bar muscle up)
2: 8 Thrusters
3: 14/19 Cal Row
4: Rest

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for time workout

Compound Interest

back squat workout, double dumbbell power clean workout, ghd sit-up workout, ring row workout, shuttle run workout, toes to bar workout

For Time

21-15-9
Double DB Power Clean
Ring Rows

12-9-6
Toes to Bar
GHD Sit-Ups

9-6-3
Shuttle Runs
Back Squats @75–80% 1RM

TC: 17

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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?

dumbbell snatch
The dumbbell snatch is a powerful, full-body movement that builds explosiveness, coordination, and core strength. Commonly used in CrossFit, a dumbbell snatch workout challenges both strength and endurance while training one side of the body at a time.
In this workout, dumbbell snatches help increase intensity, improve unilateral balance, and add variety to your training. Whether you're a beginner or advanced athlete, the dumbbell snatch workout format can be easily scaled and is highly effective for total-body conditioning.
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.
Double under
The double under is a jump rope skill where the rope passes under your feet twice per jump, building coordination, speed, and cardiovascular endurance. It’s a popular movement in high-intensity double under workouts, often used to spike heart rate and improve timing under fatigue.
In this workout, double unders challenge your footwork, rhythm, and breathing, making them a key tool for improving overall conditioning. Whether you're linking sets or working on consistency, double unders are a fast-paced way to level up your engine.