Ski Lift Showdown - Crossfit Workout

5 Rounds for Time

3 Wall Walks / 8 m Handstand Walk
9 Kettlebell Swings – Intermediate: @24/32 | RX: @28/40
12 Box Jumps
14/18 Cal Ski

The Workout description

Workout Overview

“Ski Lift Showdown” is a five-round for-time workout that combines midline-heavy gymnastics with explosive jumping and machine intensity. From wall walks to kettlebell swings to ski erg sprints, every round hits the shoulders, core, and lungs in rapid succession. This one’s a true test of movement transitions, upper-body endurance, and aerobic power.

Execution and Focus

Each round begins with 3 wall walks or an 8-meter handstand walk—choose based on skill and space. You’ll move into 9 heavy kettlebell swings – Intermediate: @24/32 | RX: @28/40 – which demand strong hip extension and grip. Follow that with 12 box jumps and finish the round with 14/18 calories on the ski erg. Transitions are tight and deliberate effort will keep your heart rate redlining throughout.

Strategy and Finish

Wall walks and handstand walks require focus and efficiency—don’t waste time resetting. Break the kettlebell swings only if grip becomes a limiting factor. Box jumps should be rebounding or fast step-downs depending on pacing. On the ski erg, lean in and drive hard through the legs and arms. This for time workout includes wall walk workout, handstand walk workout, kettlebell swing workout, box jump workout, and ski erg workout to build a complete engine under fatigue.

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

Workouts with the same "for time" format

for time workout

The Split Press

double under workout, dumbbell thruster workout, for time workout, ring row workout, v-up workout

For Time

5 DB Thrusters (Right Arm)

50 Double Unders

5 DB Thrusters (Left Arm)

50 V-Ups

5 DB Thrusters (Right Arm)

50 Ring Rows

5 DB Thrusters (Left Arm)

Try it

for time workout

Boxed In

box jump over workout, double dumbbell step over workout, ghd sit-up workout, handstand push-up workout

4 Rounds for Time

12 Box jump overs
8 Handstand push-ups / Deficit HSPU
12 Double DB Step overs
12 GHD sit-ups

Try it

for time workout

Pyramid Scheme

assault bike workout, Burpee workout, for time workout

For time

12-10-8-6-4-2-4-6-8-10-12
Cal Assault bike
Burpees

TC: 17

Try it

for time workout

Wall Ball’s Angry Cousin

burpee over box workout, d-ball over box workout, d-ball squat clean workout, for time workout, handstand push-up workout, pike push-up workout, ski erg workout

4 rounds for time

4 D-ball over bo+ burpee over bo- lbs
10 Pike push ups/HSPU
10/12 cal Ski
4 D-ball squat clean

1 min rest

TC: 18

Try it

for time workout

Overhead and Under Pressure

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

For time

Buy in: 500 m ski

4 rounds:

10 DB OH squats -
15 Ring rows/pull ups
20 Bojump overs

Buy out: 1000 m bike

TC: 18

Try it

Workouts with simliar Tags

box jump workout, for time workout, handstand walk workout, kettlebell swing workout, ski erg workout, wall walk workout

for time workout

Grippy & Dippy

for time workout, ghd sit-up workout, pistol squat workout, ring dip workout, ring push-up workout, rope climb workout, rope pull workout

For time

21-15-9

Ring push ups/Banded ring dips/ring dips
GHD sit ups
Variation of pistols squat/pistol squat

* 2 rope pulls/rope climbs after each round

TC: 17

Try it

for time workout

D-Ball Downhill

air squat workout, burpee over box workout, d-ball over box workout, for time workout, wall walk workout

For time

5-4-3-2-1
Wall walks
D-ball over bo+ burpee over bolbs

50-40-30-20-10
Air Squats

TC: 12

Try it

EMOM workout

Cardio Churn

assault bike workout, double under workout, EMOM workout, row workout, ski erg workout

EMOM 20

10–20 Cal Assault Bike

10–20 Cal Ski Erg

10–20 Cal Row

50–70 Double Unders

Rest

Try it

EMOM workout

Ballistic Output

burpee over d-ball workout, d-ball squat workout, ski erg workout

EMOM 12

1: 14 D-ball Squats
2: 11/15 cal Ski Erg
3: ME Burpee Over D-ball
4: Rest

Try it

for time workout

Step Up or Black Out

assault bike workout, box jump workout, dumbbell push press workout, for time workout, knee raises workout, knees to elbows workout, ski erg workout, toes to bar workout, weighted box step over workout

For time

21-15-9
Knee raises/knees to elbows/T2B
Cal Assault bike
Bojumps

2 min rest

21-15-9
DB Push press -
Cal Ski
Weighted bostep overs -

TC: 24

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?

Handstand Walk
Handstand walks are an advanced gymnastics skill where the athlete walks on their hands while maintaining balance and control in an inverted position. A centerpiece in many handstand walk workouts, this movement tests upper-body strength, core stability, and full-body coordination.
In this workout, handstand walks develop shoulder endurance, wrist strength, and spatial awareness. They demand focus and skill under fatigue, making them ideal for gymnastic skill progressions or high-level competitive conditioning.
Box jump
The box jump is a plyometric movement that builds explosive power, coordination, and lower body strength. It’s a key component in many high-intensity box jump workouts, often used to develop speed, agility, and stamina.
In this workout, box jumps challenge your legs, core, and cardiovascular system, while also training quick reaction and balance. Whether performed at a moderate pace or in sprint intervals, the box jump is a powerful tool for improving athletic performance.
Ski Erg
The SkiErg is a low-impact, high-intensity cardio machine that simulates double-pole skiing. It’s a favorite in many SkiErg workouts for building aerobic capacity, upper body endurance, and total-body coordination.
In this workout, the SkiErg targets your lats, core, triceps, and legs, offering a unique way to train both power and pacing. Whether you're sprinting for calories or grinding out meters, the SkiErg delivers a serious conditioning challenge without stressing the joints.
wall walk
The wall walk is a challenging bodyweight movement that builds shoulder strength, core stability, and coordination. Popular in gymnastics-style training and wall walk workouts, it requires control and confidence moving upside down.
In this workout, wall walks train overhead pressing strength and midline engagement while developing skills for handstand-based movements. Whether scaled or RX, the wall walk is a highly effective way to build upper body endurance and body awareness.
kettlebell swing
The kettlebell swing is a powerful hip-hinge movement that builds posterior chain strength, core stability, and cardiovascular endurance. A go-to in any kettlebell swing workout, it’s known for improving explosiveness, grip, and conditioning in one efficient motion.
In this workout, kettlebell swings train your glutes, hamstrings, and shoulders, while developing rhythm and control. Whether Russian or American style, the kettlebell swing is a versatile tool for both beginners and advanced athletes.