20-15-10-5
Overhead squat - @20/30 Intermediate: @30/40 RX: @35/50
Box jump overs
*After each round: 2 Burpee (banded) pull up / Bar muscle up
TC: 10
Workout Overview This fast-paced couplet WOD combines overhead squats and box jump overs in a descending rep scheme, with a pulling tax after every round This workout is designed to challenge your full-body endurance and test how well you can move under fatigue. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. This CrossFit AMRAP workout is designed to improve performance and endurance.
Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. This dumbbell lunges is designed to improve performance and endurance.
Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
20-15-10-5
Overhead squat - @20/30 Intermediate: @30/40 RX: @35/50
Box jump overs
*After each round: 2 Burpee (banded) pull up / Bar muscle up
TC: 10
Workout Overview This fast-paced couplet WOD combines overhead squats and box jump overs in a descending rep scheme, with a pulling tax after every round This workout is designed to challenge your full-body endurance and test how well you can move under fatigue. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. This CrossFit AMRAP workout is designed to improve performance and endurance.
Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. This dumbbell lunges is designed to improve performance and endurance.
Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
100 Single unders / 50 Double unders
35 Alternating DB snatch - Intermediate: RX:
5 Burpee pull up / Bar muscle up
5 Wall walks
35 A-Jumps
100 Single unders / 50 Double unders
Rest 3 min between rounds
TC: 21
20 Meter DB Overhead Lunges
15 DB Clean & Jerks
20 Toes to Bar
15/20 Cal Row
Rest 2 min
15/20 Cal Row
20 Toes to Bar
15 DB Clean & Jerks
20 Meter DB Overhead Lunges
TC: 13
1: 8–12 Box Step Overs
2: 3 Wall Walks
Rest 2 min
1: 10/14 Cal Assault Bike
2: 8–12 Burpee Double DB Deadlifts
Rest 2 min before next round
8 Atomic situps/v-ups
8 Jumping lunges
8 Burpees
8 T2B
8 Push ups
80 single unders/40 Double unders
TC: 15
The workout
800 meter run
30 Toes to bar
30 Abmat sit-ups
20 Bar-facing burpees
30 Abmat sit-ups
30 Toes to bar
800 meter run
8 Push ups
8 Ab mat sit up / GHD sit up
8 Air squat
8 Ring rows/pull ups
8 Deadlift - RX: 35/50
8 Hang power clean
8 Shoulder to overhead
8 cal row
TC: 30
1 Burpee (banded) pull up / Bar muscle up
8 DB clean & jerk -
20/25 cal Assault bike
1 Burpee (banded) pull up / Bar muscle up
1 min rest between rounds
TC: 16
8 Heavy Double DB Power Cleans
30 m Double DB Farmer Carry
8 DB Push-Ups
Rest 30 sec between rounds
Rest 2 min after last round
16 Double DB Thrusters
16 Toes to Bar
TC: 15
AMRAP 3
6 Hang Power Clean
12 V-ups
3 Wall walks / 10 meter HSW
Rest 2 min
AMRAP 3
6 Bench Press
12 Box Jump overs
Rest 2 min and repeat
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
1: 20 KB swings
2: 20 Box jump overs
Rest 3 min
E2MOM 8
12/15 cal Assault bike
12 KB Push press
Buy in: 500 m ski
10 DB OH squats -
15 Ring rows/pull ups
20 Bojump overs
Buy out: 1000 m bike
TC: 18
burpee pull-up workout, dumbbell box step over workout, dumbbell squat snatch workout, rope climb workout, row workout, ski erg workout
A:
30/38 Cal Ski
AMRAP: 9 Burpee Pull ups, 10 DB Squat Snatch
B:
30/38 Cal Row
AMRAP: 2 Rope Climbs, 10 DB Box Step Overs
assault bike workout, overhead squat workout, power clean workout, running workout, wall ball workout
200 Meter Run
12 Wall Balls
10 Power Cleans
8 Overhead Squats
10/14 Cal Assault Bike (add 2 cal each round)
chest to bar workout, high box jump workout, overhead squat workout, pull-up workout
6 Overhead Squats
7 Pull-Ups / Chest to Bar
6 High Box Jumps
TC: 12
burpee over rower workout, overhead squat workout, row workout, v-up workout
6 Overhead squats
12 V-ups
18/22 cal Row
Max Effort Burpees over rower
box jump over workout, dumbbell snatch workout, wall walk workout
3 Wall walks
6 DB Snatch
9 Box Jump overs
TC: 11
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.
