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The Breakdown - Crossfit Workout

For Time

50-40-30-20-10
Double Unders
Cal Bike

5-4-3-2-1
Power Cleans – Intermediate: @50/75 | RX: @65/95
Rope Climbs

TC: 24

The Workout description

Workout Overview

“The Breakdown” is a descending ladder chipper designed to test your aerobic base, barbell cycling, and grip stamina. The workout starts with large sets of double unders and bike calories while layering in a decreasing number of power cleans and rope climbs. Each round demands control in pacing, efficiency in transitions, and technical consistency under fatigue.

Execution and Focus

Start steady. The 50/5 round will feel long, so find your rhythm early on the rope and bike. Move confidently but not aggressively through the barbell and climbs. As reps descend, effort should increase. By the time you hit the 20s and 2s, the goal is to close fast. Use your legs for the rope climbs and manage your grip carefully in early rounds to avoid blowup.

Strategy and Finish

Consistency is everything. Don't redline on the first 50 dubs or bike sprint—save something for the latter half. Power cleans should be snappy singles or quick doubles. Get to the rope with enough gas to climb smooth and fast. Keep your transitions sharp, and know that finishing under the 24-minute cap means earning it with smart effort from round one.

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The Breakdown - Crossfit Workout

bike erg workout, double under workout, power clean workout, rope climb workout

For Time

50-40-30-20-10
Double Unders
Cal Bike

5-4-3-2-1
Power Cleans – Intermediate: @50/75 | RX: @65/95
Rope Climbs

TC: 24

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

The Great Wall-Up

For Time

2-4-6-8:
Bar muscle-ups
Wall walks

20-40-60-80:
Double unders
Wall balls

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

Barbell Descent

3 Rounds

10 Burpees Over Bar
12 Deadlifts

Rest 1 min

3 Rounds

8 Burpees Over Bar
10 Back Squats

Rest 1 min

3 Rounds

6 Burpees Over Bar
8 Shoulders to Overhead

Boxed In

4 Rounds for Time

12 Box jump overs
8 Handstand push-ups / Deficit HSPU
12 Double DB Step overs
12 GHD sit-ups

Endurance Shift

For Time – 4 Rounds

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

OPEN WORKOUT 15.5

For Time

27-21-15-9
Cal Row
Thrusters

The Fifth Pull

For Time – 5 Rounds

12/15 Cal Row
9 Burpee Over Rower
2 Rope Climbs / Legless Rope Climbs

Rest 1 min

TC: 17

Round 2 is the Real One

The workout

2 Rounds for time

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

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

‘DT’ - 5 Rounds for time

12 Deadlift - Intermediate: 40/60 RX: 47/70
9 Hang power clean
6 Push jerk

The Row Reset

4 Rounds for time

30/42 Cal Row
3 Power cleans (80% 1RM)
15 Pull ups
30 Air squats
TC: 21

Workouts with simliar Tags

bike erg workout, double under workout, power clean workout, rope climb workout

The 5-Minute Hustle

E5MOM 20

800/600 m. bike
8 KB snatch -
12 KB reverse lunges -
8 KB snatch -
16 Wallballs lbs

E2MOM Engine

AMRAP 14

15 Cal Ski Erg

30 Cal Bike Erg

*E2MOM: 2 Wall Walks

Bike & Die, Row & Cry

90 ON/90 OFF

A: 24 FR. Lunges -
ME cal bike

B: 14 Power Snatch -
ME cal row

The Grind Circuit

5 rounds:

2 Burpee (banded) pull up / Banded bar muscle up/ Bar muscle up
12/15 cal Bike
16 KB Push press -
25 Air squats

TC: 18

Four Minute Fury

EMOM 16

1: 60 Double Unders
2: 18–20 Dumbbell Snatches
3: 10–13 Burpees Over Dumbbell
4: 16–18 GHD Sit-Ups

for time workout

Split Engine

bar facing burpee workout, power snatch workout, rope climb workout, row workout, toes to bar workout, wall ball workout

For Time

3 Rounds:
3 Rope Climbs
15 Toes to Bar
21 Wall Balls

Rest 2 min

3 Rounds:
15 Bar Facing Burpees
12 Power Snatch
15/20 Cal Row

TC: 25

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AMRAP workout

Climb and Churn

ghd sit-up workout, legless rope climb workout, rope climb workout, row workout, thruster workout

AMRAP 16

1 Rope Climb / Legless Rope Climb
8 Thrusters
16 cal Row
8 GHD Sit-ups

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for time workout

Volume Vault

air squat workout, bar muscle up workout, double under workout, for time workout, push-up workout

For Time

300 Double Unders

200 Air Squats

100 Push-Ups

20 Bar Muscle-Ups

Try it

for time workout

Wall and Ball

double under workout, row workout, wall ball workout, wall walk workout

3 Rounds for time

2 Wall walks
14/18 Cal Row
28 Wall balls @14/20 lbs
80 Double unders

TC: 14

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for time workout

Swing Set Circuit

burpee over rower workout, double under workout, kettlebell thruster workout, rope climb workout, row workout, single crossover workout

For Time

12 KB Thrusters
12 cal Row
20 Double unders
20 Single crossovers
2 Rope climbs
12 Burpee over rower

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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?

Double under
The double under is a jump rope skill where the rope passes under your feet twice per jump, building coordination, speed, and cardiovascular endurance. It’s a popular movement in high-intensity double under workouts, often used to spike heart rate and improve timing under fatigue.
In this workout, double unders challenge your footwork, rhythm, and breathing, making them a key tool for improving overall conditioning. Whether you're linking sets or working on consistency, double unders are a fast-paced way to level up your engine.
bike erg
The BikeErg is a fan-powered cycling machine that delivers a smooth, low-impact workout focused on leg power, aerobic endurance, and pacing control. Common in BikeErg workouts, it's perfect for both steady-state conditioning and high-intensity intervals.
In this workout, the BikeErg builds quad and glute strength, while challenging your engine and recovery. Whether you're sprinting for calories or logging meters, the BikeErg is a versatile tool for improving cardiovascular fitness in a joint-friendly way.
rope climb
The rope climb is a classic functional fitness movement that develops upper body pulling strength, grip endurance, and core control. Frequently featured in rope climb workouts, it challenges both technique and toughness.
In this workout, rope climbs train your lats, arms, and abs, while demanding coordination and efficient footwork. Whether performed legless or with a J-hook, the rope climb builds confidence and capacity in gymnastics-style pulling.
power clean
The power clean is a fast, explosive lift that develops full-body strength, speed, and coordination. A staple in Olympic lifting and functional fitness, it’s central to many high-intensity power clean workouts.
In this workout, power cleans train your hip extension, pulling power, and barbell control, making them ideal for improving athletic performance and barbell cycling. Whether done heavy or for reps, the power clean is key for building functional power and explosiveness.