200/300 m ski
10 Front rack reverse lunges - @25/35 Intermediate: @35/50 RX: @40/60
8 Push press
100 Single unders/60 Double unders
TC: 16
“For Time – Legs, Shoulders & Skips”
A smooth-flowing workout that blends ski erg conditioning with front rack lunges and push presses, then finishes each round with a jump rope blast. Your legs and lungs will take the brunt, with a time cap that encourages a steady grind.
For Time – 4 Rounds:
200/300 m Ski
10 Front Rack Reverse Lunges @25/35 kg
(Intermediate: 35/50 | RX: 40/60)
8 Push Press (same bar)
100 Single Unders / 60 Double Unders
Time Cap: 16 minutes
Cycle the lunges and push press as unbroken as possible, and find a sustainable pace on the ski that lets you hit the rope without redlining. Shoulders and coordination will be tested under fatigue.
double under workout, dumbbell clean and jerk workout, dumbbell squat workout, for time workout, goblet lunge workout, knee raises workout, knees to elbows workout, single under workout, ski erg workout, toes to bar workout, wall ball workout
2 rounds for time
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
burpee over bar workout, chest to bar workout, double under workout, front squat workout, knee raises workout, knees to elbows workout, overhead squat workout, power snatch workout, pull-up workout, ring row workout, single under workout, thruster workout, toes to bar workout
For time
1 Power snatch
2 OH squat
3 Burpees over bar
4 Front squats
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters
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
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
bike erg workout, for time workout, leg behind pistol workout, pistol squat workout, push-up workout, row workout, ski erg workout
For time
30/35 cal Row
30 Leg behind Pistol / Pistol squats
30/35 cal Bike
30 Push ups
30/35 cal Ski
Directly into
25/30 cal Row
25 Leg behind Pistol / Pistol squats
25/30 cal Bike
25 Push ups
25/30 cal Ski
Directly into
20/25 cal Row
20 Leg behind Pistol / Pistol squats
20/25 cal Bike
20 Push ups
20/25 cal Ski
burpee box jump over workout, dumbbell snatch workout, for time workout
Open 21.2 - For time
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
assault bike workout, double under workout, e4mom workout, power clean workout, single under workout
E4MOM 20
100 Single unders / 60 Double unders
12 Power cleans
12/15 cal Assault bike
double under workout, dumbbell clean and jerk workout, dumbbell squat workout, for time workout, goblet lunge workout, knee raises workout, knees to elbows workout, single under workout, ski erg workout, toes to bar workout, wall ball workout
2 rounds for time
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
Deadlift workout, for time workout, Hang Power Clean workout, push jerk workout
‘DT’ - 5 Rounds for time
12 Deadlift
9 Hang power clean
6 Push jerk
air squat workout, assault bike workout, Deadlift workout, interval workout, ski erg workout
1 min on / 1 min off until 60 deadlift is completed
Cal ski
Max reps deadlift the rest of the minute
Rest 3 min
1 min on / 1 min off until 100 Air squats is completed
Cal bike
Max reps Air squats the rest of the minute
assault bike workout, rowing workout, ski erg workout
For time
40-30-20-10-20-30-40 cal
Rest 1:1 between each round
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.
