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The 21-15-9 Trap - Crossfit Workout

3 rounds:

21 Deadlift - @30/40 Intermediate: @35/50 RX: @40/60
15 Thrusters - @30/40 Intermediate: @35/50 RX: @40/60
9 Ring rows/Pull ups/Chest to bar

1 min pause

TC: 11

The Workout description

Workout Overview

Workout Overview This short but spicy workout is a full-body sprint built around three classic movements. After each round, you’ll get a 1-minute rest 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.

With every round, the goal is to stay as efficient as possible while maintaining intensity. Execution and Focus 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.

Execution and Focus

Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive 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 box jumps is designed to improve performance and endurance.

This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This power snatches is designed to improve performance and endurance.

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The 21-15-9 Trap - Crossfit Workout

chest to bar workout, Deadlift workout, pull-up workout, ring row workout, thruster workout

3 rounds:

21 Deadlift - @30/40 Intermediate: @35/50 RX: @40/60
15 Thrusters - @30/40 Intermediate: @35/50 RX: @40/60
9 Ring rows/Pull ups/Chest to bar

1 min pause

TC: 11

The Workout description

Workout Overview

Execution and Focus

This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This power snatches is designed to improve performance and endurance.

Workouts with the same "for time" format

Lift and Leap

For Time – 7 Rounds

6 Overhead Squats

7 Pull-ups or C2B

6 High Box Jumps @24/30 inch

An image showcasing a crossfit workout, someone performing the crossfit workouts, or to give crossfit workout inspiration

Wall to Fall

For Time

5 Rounds:

2 Wall Walks
12/16 cal Ski Erg
12 Burpees
12 GHD Sit-ups

From Rope to Racked

2 Rounds

150 Single unders /100 double unders
36 DB snatch -
28 DB Overhead lunges -
24 DB Hang power clean -
20 KB swings -

TC: 19

DB Squat Snatch Ladder

4 rounds for time

4 rounds for time:
2+2 rep DB squat snatch (each arm) until finished all weights
Rest 1 min between rounds

Three-Four-Five

For time

3 Rounds: 3 Wall walk + 8 Back Squat
Rest 1 min
4 Rounds: 9 HR Push ups + 12 Box Jumps
Rest 1 min
5 Rounds: 8 Deadlift + 3 Burpee pull ups / BMU

TC: 17

Grinder Three

3 Rounds

9 Burpee Box Jump Overs
18 Alt. Pistol Squats
23/30 Cal Ski Erg
18 Wall Balls
9 Burpee Box Jump Overs

Rest 90 sec between rounds

TC: 18

Chaos Loop

4 Rounds for Time

8 Hang clusters
8 Burpee double jump over bar
3 Rope climbs
18 Toes to bar
18 Alt. DB Snatch

Three Levels of Hell

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

TC: 26

The Downward Spiral

For time

16-14-12-10-8-6-4-2
Deadlift -
Ring rows/pull ups
Pistol squat on a bench / Pistol squats
Burpee over bar

TC: 16

For Time & Glory”

7 Rounds for time

5 Power clean -
4 Front squat
3 Jerk
40 Single unders/20 Double unders

TC: 12

Workouts with simliar Tags

chest to bar workout, Deadlift workout, pull-up workout, ring row workout, thruster workout

Ladder of the Rig

For Time – 5 Rounds

15/20 Cal Bike erg
7 Ground to overhead
21/15/9/6/3 Toes to bar → Pull ups → Chest to Bar → Bar muscle Up → Pull overs
7 Bar facing burpees

TC: 19

Triplet Tension

10 Rounds for Time

3 Thrusters
3 Bar Complex (T2B + Pull-Up + C2B or C2B + BMU)
5 Hang Power Cleans

TC: 15

Run to the Bells

AMRAP 25

Buy in: 1 km run
16 Toes to bar
12 Double KB Clean & Jerk
12 Double KB Front Rack Lunges
16 V-ups
12 Pull ups
12 Line facing Burpees

Thruster Issues

6 Rounds

8 Thrusters -
8 Ring rows/Pull ups/C2B
8 Power cleans
8 Knee raises/knees to elbows/T2B

30 sec rest

TC: 16

Compound Interest

For Time

21-15-9
Double DB Power Clean
Ring Rows

12-9-6
Toes to Bar
GHD Sit-Ups

9-6-3
Shuttle Runs
Back Squats @75–80% 1RM

TC: 17

for time workout

Rep It and Regret It

burpee over dumbbell workout, chest to bar workout, double under workout, dumbbell snatch workout, dumbbell squat workout, for time workout, pull-up workout, ring row workout, single under workout

For time

30 Ring rows/Pull ups/Chest to bar
50 DB squats -
70 DB snatch -
200 Single unders/100 double unders

On the minut: 3 burpees over DB (start at 00.00)

TC: 15

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E4MOM workout

Front Line

assault bike workout, bar facing burpee workout, Deadlift workout

E4MOM 16

8/11 Cal Assault Bike
8 Bar Facing Burpees
12 Deadlifts
8/11 Cal Assault Bike

Try it

for time workout

Runner's Burden

chest to bar workout, front rack reverse lunge workout, pull-up workout, running workout, shoulder to overhead workout

For time

Buy in: 800 m Run

4 Rounds:
12 Front rack reverse lunges
9 Shoulder to overhead
6 Pull ups / Chest to bar

Cash out: 800 m Run

TC: 18

Try it

EMOM workout

50 and Furious

air squat workout, atomic sit-up workout, chest to bar workout, e2mom workout, one-arm devil’s press workout, pull-up workout, ring row workout, v-up workout, wall ball workout

E2MOM until 50 devils press is completed

5 Ring rows/Pull ups/Chest to bar
10 Air squats
10 Atomic situps/V-ups
5 Wall balls lbs
Mareps OA devils press -

Try it

for time workout

Unbroken Code

assault bike workout, chest to bar workout, pull-up workout, thruster workout

4 Rounds for Time

9 Thrusters (Unbroken)
12 Pull-Ups / C2B
12/16 Cal Assault Bike

TC: 13

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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?

Pull up
The pull-up is a foundational bodyweight movement that builds upper body strength, focusing on your back, shoulders, arms, and core. A staple in almost every pull-up workout, it's key for developing gymnastics capacity and functional pulling power.
In this workout, pull-ups challenge your grip, coordination, and endurance — especially under fatigue. Whether strict, kipping, or butterfly, the pull-up remains one of the most effective and scalable exercises in CrossFit.
Deadlift
The deadlift is one of the most effective strength movements in any fitness program. It targets the posterior chain — including your glutes, hamstrings, back, and core — making it a cornerstone of any deadlift workout.
In this workout, deadlifts develop raw strength, posture, and pulling power. Whether you're lifting light for speed or going heavy for strength, the deadlift builds a solid foundation for both performance and injury prevention.
ring rows
The ring row is a scalable bodyweight pulling movement that strengthens the upper back, arms, and core. Common in ring row workouts and as a progression toward pull-ups, it builds horizontal pulling strength with full range of motion and control.
In this workout, ring rows help develop grip, scapular stability, and posture, especially when performed with tempo or high volume. Whether you're scaling pull-ups or working strict strength, the ring row is a valuable movement for all fitness levels.
thrusters
The thruster is a full-body compound movement that combines a front squat with an overhead press, making it one of the most demanding and effective exercises in any thruster workout.
In this workout, thrusters develop leg drive, shoulder endurance, and core stability, all while elevating your heart rate. Whether using a barbell, dumbbells, or kettlebells, the thruster is a powerful tool for building strength, power, and conditioning — fast.
chest to bar
The chest-to-bar pull-up is a high-skill gymnastics movement that takes traditional pull-ups further by requiring the chest to make contact with the bar. Common in competitive CrossFit and advanced chest to bar workouts, it builds upper body strength, pulling power, and grip endurance.
In this workout, chest-to-bar pull-ups challenge your lats, arms, core, and coordination—especially under high reps or in combination with other movements. Whether performed strict, kipping, or butterfly, chest-to-bar is a true test of bodyweight control and stamina.

The 21-15-9 Trap - Crossfit Workout

3 rounds:

Workout Overview

Execution and Focus

The 21-15-9 Trap - Crossfit Workout

3 rounds:

The Workout description

Workout Overview

Execution and Focus

Workouts with the same "for time" format

For Time – 7 Rounds

For Time

2 Rounds

4 rounds for time

For time

3 Rounds

4 Rounds for Time

For time

For time

7 Rounds for time

Workouts with simliar Tags

chest to bar workout, Deadlift workout, pull-up workout, ring row workout, thruster workout

For Time – 5 Rounds

10 Rounds for Time

AMRAP 25

6 Rounds

For Time

For time

E4MOM 16

For time

E2MOM until 50 devils press is completed

4 Rounds for Time

What is a "for time" workout?

Why Try a "For Time" CrossFit Workout?

What kind of exercises are in this workout?

Pull up

Deadlift

ring rows

thrusters

chest to bar