Double DB snatch Intermediate: @2x12,5/20 RX: @2x15/22,5
Cal Assault bike
Double DB front squat
Push ups
TC: 17
This 21-15-9 sprint mixes dumbbell weightlifting with pressing volume and assault bike intensity. It’s a descending ladder that pushes you to cycle reps quickly while managing grip, legs, and lungs. The result is a full-body burner designed to leave you gassed by the final push-up.
Start with the DB snatches—keep your back flat and use hips to drive the weight. Maintain control through the overhead lockout. The bike is your pace driver—push hard, but save gas for the squats. The front squats should be unbroken early, but feel free to break 11-10 or 8-7 to preserve legs. Push-ups are your finisher—keep form tight and avoid burnout in round 1. Breathe through transitions and stay steady on pace.
Plan to break reps early and keep rest short. The workout rewards consistency, not one unbroken round followed by burnout. Use the bike to reset your breathing but stay moving. In round 9, aim for unbroken effort if you’ve paced it right. This one hits all the classic pain points—legs, lungs, and shoulders. Time cap is tight, so move with urgency and precision.
Double DB snatch Intermediate: @2x12,5/20 RX: @2x15/22,5
Cal Assault bike
Double DB front squat
Push ups
TC: 17
This 21-15-9 sprint mixes dumbbell weightlifting with pressing volume and assault bike intensity. It’s a descending ladder that pushes you to cycle reps quickly while managing grip, legs, and lungs. The result is a full-body burner designed to leave you gassed by the final push-up.
Start with the DB snatches—keep your back flat and use hips to drive the weight. Maintain control through the overhead lockout. The bike is your pace driver—push hard, but save gas for the squats. The front squats should be unbroken early, but feel free to break 11-10 or 8-7 to preserve legs. Push-ups are your finisher—keep form tight and avoid burnout in round 1. Breathe through transitions and stay steady on pace.
Plan to break reps early and keep rest short. The workout rewards consistency, not one unbroken round followed by burnout. Use the bike to reset your breathing but stay moving. In round 9, aim for unbroken effort if you’ve paced it right. This one hits all the classic pain points—legs, lungs, and shoulders. Time cap is tight, so move with urgency and precision.
8 DBL DB hang snatch -
8 Burpees over DB
8 Knee raises/knees to elbows/Toes To Bar
Rest 2 min
10 DBL DB hang cleans -
10 Pistol squat on a bench / Pistol squats
30 Lateral jump over DB
TC: 23
4 Pull ups / Chest to bar
4 Double DB Hang power cleans
16 Double unders
TC: 21
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)
12-10-8-6-4-2
Devils clean -
Double DB squats
Double DB push press
TC: 11
4 Rounds:
10m Double KB Front Rack Lunges
7 Burpee Over KB
Rest 2 min
2 Rounds:
25 Double Unders
3 Wall Walks / 10m Handstand Walk
25 Box Jump Overs
3 Wall Walks / 10m Handstand Walk
TC: 16
200/300 m ski
10 Front rack reverse lunges -
8 Push press
100 Single unders/60 Double unders
TC: 16
70 Double unders
60 DBL KB russian swings -
50 Bojump overs
40 m DBL KB FR walk
30/40 cal row
20 DBL KB snatch
TC: 15
3 Rounds:
100 Double Unders
30 Toes to bar
20 KB Swings
TC: 13
3 Rounds:
400 meter Run
5 Burpee Pull ups / Ring Muscle Ups
TC: 10
1-2-3-4
Ring Muscle-up
Wall Walk
10-20-30-40
Single Crossovers
Cal Bike
10 Double DB snatch -
10 Double DB deadlift -
*Every time you set the dumbbells down, do 5 burpees over the dumbbells.
12-9-6
OA DB devils press -
Assault bike
Rest 30 sec
12-9-6
Pike push ups/Kipping HSPU/S. HSPU
Assault bike
Rest 30 sec
12-9-6
DB clean & jerk -
Assault bike
TC: 17
1: 8-18 cal Assault bike
2: 8-18 cal Row
3: 8-18 cal Ski
4: Rest
1: 2 rounds of: 3 x Deadlift + 2 x Hang Power Clean + 3 x Shoulder to overhead + 1 x Front Squat
2: 12/15 Cal Assault Bike
3: 2–3 rounds of: 5 x Pull ups + 5 x Toes to bar
4: Rest
1: Cal roning
2: Alt. V-ups
3: DB hang snatch -
4: Cal assault bike
5: Pause
assault bike workout, Burpee workout, dumbbell snatch workout
10/14 cal Assault bike
10 Alternating DB snatch
2 Burpees (add 2 every round)
assault bike workout, Burpee workout, row workout
1: 10/14, 12/16, 14/18 cal row
2: 10-15 burpees
3: 10/14, 12/16, 14/18 cal assault bike
4: Pause
assault bike workout, bike erg workout, Burpee workout, row workout, ski erg workout, toes to bar workout, v-up workout, wall walk workout
1: 22/28 cal bike + v-ups
2: 22/28 cal assault bike + wall walks
3: 22/28 cal roning + T2B
4: 22/28 cal ski + burpees to ski (Do a burpee, then jump up onto the ski machine)
double dumbbell devil’s press workout, double dumbbell front squat workout, EMOM workout, hand-release push-up workout, handstand push-up workout, row workout
1: 6-10 Double DB Devils press -
2: 20 Double DB Front squat
3: 12-15 Hand release push ups/10-12 HSPU
4: 10-20 cal Machine (row if possible)
5: Rest
assault bike workout, farmer carry workout, front squat workout, power clean workout, single crossover workout, toes to bar workout
20m Farmer Carry
9 Toes to Bar
6 Front Squats
Rest 3 min
6 Power Cleans
9 Cal Assault Bike
20 Single Crossovers
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.
