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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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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.