Choose your weapon: bike, ski, or row.
40-30-20-10-20-30-40 cal
Rest 1:1 between each round
TC: 25
Workout Overview This workout is all about engine, pacing, and recovery management. Go out too hot, and you'll pay in the second half. 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. 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 CrossFit AMRAP workout is designed to improve performance and endurance.
This is where growth happens. Whether it's the start or the end of your session, give each round full attention. Strategy and Finish 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. 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. This dumbbell lunges is designed to improve performance and endurance.
Let your mindset lead when your muscles begin to 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.
Choose your weapon: bike, ski, or row.
40-30-20-10-20-30-40 cal
Rest 1:1 between each round
TC: 25
Workout Overview This workout is all about engine, pacing, and recovery management. Go out too hot, and you'll pay in the second half. 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. 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 CrossFit AMRAP workout is designed to improve performance and endurance.
This is where growth happens. Whether it's the start or the end of your session, give each round full attention. Strategy and Finish 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. 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. This dumbbell lunges is designed to improve performance and endurance.
Let your mindset lead when your muscles begin to 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.
10-8-6-4
Back Squat
Shuttle Runs
Rest 1 min
20-15-10-5
Pull ups
Target Burpees
Rest 1 min
30(36)-20(24)-10(12)
Cal Ski erg
Single crossover / Double crossover
TC: 22
Buy in: 500 m ski
10 DB OH squats –
15 Ring rows/pull ups
20 Bojump overs
Buy out: 1000 m bike
TC: 18
5/6 km Bike
Every 2 min (starting at 0:00):
6 Toes to Bar
6 Power Jerks
6 Front Squats
10/13 Cal Assault Bike
12 Pistol Squats
10/13 Cal Ski Erg
12 Handstand Push-Ups
8 Atomic situps/v-ups
8 Jumping lunges
8 Burpees
8 T2B
8 Push ups
80 single unders/40 Double unders
TC: 15
21-15-9
Pull-ups
Power Cleans
Rest 2 min
21-15-9
Toes to Bar
Burpees Over Bar
50 Air squats
40 Wall balls 14/10 lbs
40 Ab mat sit ups
30 Power cleans – Intermediate: 30/45 RX:
30 Ring rows/pull ups
20 Thrusters
20 Burpee bojump over
200 Single unders/100 double unders
TC: 19
1: 15–20 Pull-Ups / C2B
2: 10–15 Burpees to Target
3: 10–18 Cal Assault Bike
4: Rest
250 m Ski erg
500 m Row
1000 m bike erg
Rest 2 min between rounds
TC: 23
24/30 Cal Ski Erg (Row)
25 Toes To Bar (V-ups)
25 DB Step ups
20 Box Jumps (air squat)
TC: 20
1: 10/15 cal Ski erg
2: 10-15 GHD sit ups
3: 50 DU/75 SU
4: 10 DBL KB clusters –
5: Pause
13 Thrusters
13/18 Cal Row
13 Burpees Over Rower
Rest 1 min between rounds
TC: 20
bike erg workout, pistol squat workout, ski erg workout, v-up workout
21-15-9
Cal Bike erg
Cal Ski erg
V-ups
Pistol Squats
TC: 15
assault bike workout, box jump workout, dumbbell push press workout, for time workout, knee raises workout, knees to elbows workout, ski erg workout, toes to bar workout, weighted box step over workout
21-15-9
Knee raises/knees to elbows/T2B
Cal Assault bike
Bojumps
2 min rest
21-15-9
DB Push press –
Cal Ski
Weighted bostep overs –
TC: 24
dumbbell facing burpee workout, dumbbell snatch workout, echo bike workout, row workout, ski erg workout
20 Cal Echo Bike
20 Cal Ski
20 Cal Row
Every 3 min: 14 DB Snatch + 6 DB Facing Burpees
burpee box jump over workout, pistol squat workout, ski erg workout, wall ball workout
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
double kettlebell push press workout, kettlebell front rack hold workout, kettlebell swing workout, row workout
1: 6 Double KB Push Press + KB Front Rack Hold
2: KB Swings
3: Cal Row
Work for 40 sec every minute.
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.
