12 Pull ups / Chest to bar
12 GHD Sit ups
12 Alt. DB Snatch Intermediate: @17,5/25 | RX: @20/30
Time cap: 16 min
“The 12 Loop” is a classic conditioning triplet designed to test midline strength, upper-body gymnastics, and dumbbell stamina. You’ll move through six rounds of pull-ups or chest to bar, GHD sit-ups, and alternating dumbbell snatches. With only 12 reps per movement, pacing and transition efficiency become the true challenges under a 16-minute cap.
Start with clean pull-up or chest-to-bar reps—maintain rhythm and avoid overreaching early. GHD sit-ups require strong hip extension and controlled descent to avoid blowout. Dumbbell snatches should be explosive and alternating smoothly—brace the core and pull from the legs. Transitions should be minimal to keep round times consistent.
Break up pull-ups early to avoid grip fatigue. GHDs can be unbroken but stay aware of core burnout across rounds. Move confidently through the snatches—consider short pauses instead of full breaks. Your goal is to complete each round in 2–2:30 minutes to stay within cap. Finish strong with clean movement and steady pacing to the final rep.
12 Pull ups / Chest to bar
12 GHD Sit ups
12 Alt. DB Snatch Intermediate: @17,5/25 | RX: @20/30
Time cap: 16 min
“The 12 Loop” is a classic conditioning triplet designed to test midline strength, upper-body gymnastics, and dumbbell stamina. You’ll move through six rounds of pull-ups or chest to bar, GHD sit-ups, and alternating dumbbell snatches. With only 12 reps per movement, pacing and transition efficiency become the true challenges under a 16-minute cap.
Start with clean pull-up or chest-to-bar reps—maintain rhythm and avoid overreaching early. GHD sit-ups require strong hip extension and controlled descent to avoid blowout. Dumbbell snatches should be explosive and alternating smoothly—brace the core and pull from the legs. Transitions should be minimal to keep round times consistent.
Break up pull-ups early to avoid grip fatigue. GHDs can be unbroken but stay aware of core burnout across rounds. Move confidently through the snatches—consider short pauses instead of full breaks. Your goal is to complete each round in 2–2:30 minutes to stay within cap. Finish strong with clean movement and steady pacing to the final rep.
8 Thrusters –
8 Ring rows/Pull ups/C2B
8 Power cleans
8 Knee raises/knees to elbows/T2B
30 sec rest
TC: 16
Cal Assault bike
Shuttle runs
KB Clean & Jerk –
TC: 18
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
18 Knee raises/knees to elbows/Toes to bar
16 Snatch – RX: 35/50
16/20 Cal row
16 Thrusters – RX: 35/50
14 Burpees over rower
16 Thrusters
16/20 Cal row
16 Snatch
18 Knee raises/knees to elbows/Toes to bar
TC: 17
1-2-3-4-5
Pike handstand push ups/Handstand Push up/S. HSPU
Rope pulls/Rope climb
10-20-30-40-50
Wall balls 14/20 lbs
TC: 16
10/13 Cal assault bike
21 Deadlift –
10/13 Cal assault bike
15 Hang power cleans –
10/13 Cal assault bike
9 Shoulders to overhead –
10/13 Cal assault bike
2 min pause
TC: 16
20 Knee raises/knees to elbows/T2B
20 DB snatch –
20 DB Goblet Squat –
20 HR push ups
20 Burpee BoJumps
TC: 16
6 Overhead Squats
7 Pull-Ups / Chest to Bar
6 High Box Jumps
TC: 12
9 Thrusters (Unbroken)
12 Pull-Ups / C2B
12/16 Cal Assault Bike
TC: 13
5-10-15-20-25
Meter KB walking lunges –
Ring rows/pull ups/C2B
Hand release push ups
20 DB Snatch
15 DB Thrusters
20 Toes to bar
15 m Walking OH Lunges
20 Hand Release Push ups
15 Pistol Squats
*Every 3 min: 12/15 Cal Assault bike
The workout
6 Double DB deadlift –
6 Double DB cleans
6 Push ups
Rest 1 min
8 Bojump overs
8 Alternating DB snatch –
8 DB OH lunges
Rest 1 min
15 Alternating KB overhead reverse lunges –
13 Ring rows/Pull ups/Chest to bar
11 Variation af pistol squats (bench or band) / Pistol squats
3 Wall walks
11 Burpees
13 KB goblet Step ups –
15 KB snatch –
air squat workout, AMRAP workout, pull-up workout, push-up workout
5 Pull-Ups
10 Push-Ups
15 Air Squats
a-jump workout, dumbbell facing burpee workout, dumbbell front rack reverse lunge workout, dumbbell snatch workout, rope climb workout
3 Rope Climbs
12 DB Snatch (one side, left)
12 DB Front Rack Reverse Lunges (Left)
12 DB Snatch (one side, right)
12 DB Front Rack Reverse Lunges (Right)
12 DB Facing Burpees
18 A-Jumps
double under workout, dumbbell snatch workout, toes to bar workout
300 Double Unders
75 Toes to Bar
60 DB Snatches
One set = one side. Switch exercises when no longer unbroken.
AMRAP workout, bar muscle up workout, burpee over dumbbell workout, burpee pull-up workout, chest to bar workout, dumbbell clean and jerk workout, dumbbell overhead squat workout, dumbbell snatch workout, hand-release push-up workout, handstand push-up workout, pull-up workout, push-up workout, ring row workout
8 DB snatch –
6 HR push ups/HSPU
6 Ring rows/pull ups
1 min rest
8 DB OH squats
6 Burpee over DB
4 Pull ups/C2B
1 min rest
8 DB Clean & jerk
6 Push ups
2 Burpee Pull ups/Bar muscle up
burpee over dumbbell workout, double under workout, dumbbell cluster workout, ghd sit-up workout, toes to bar workout
40 Double unders
8 Toes to bar
8 GHD sit ups
8 DB clusters
6 Burpee over DB
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.
