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The Dirty Thirty Sprint - Crossfit Workout

For Time

30 Power Cleans – Intermediate: @40/60 | RX: @45/65
30 Back Rack Lunges
30 Pull-ups / Chest-to-bar
30 Target Burpees

The Workout description

Workout Overview

This fast-paced chipper features four classic CrossFit movements, each completed for 30 reps. Athletes start with power cleans, shift to back rack lunges, then transition to gymnastics with pull-ups or chest-to-bar, and close with target burpees. The volume is moderate, but the short 11-minute cap makes pacing and transitions critical. The workout challenges posterior chain power, unilateral stability, pulling capacity, and aerobic grit in one tight package.

Execution and Focus

Use efficient barbell cycling on the power cleans—quick singles or fast sets of 5s can work well. Move directly into the back rack lunges with a steady step cadence and braced midline—unbroken if possible. The pull-up variation should be approached based on skill level: break early and often to preserve grip and rhythm. Finally, the target burpees will test your mental game—stay moving, jump high, and keep your transitions tight. This is where seconds are won or lost.

Strategy and Finish

You don’t have time to stall. Set a plan for each movement before you begin. Avoid redlining on the power cleans—save energy for the pull-ups and burpees. Break gymnastics smartly and maintain constant effort in the final push. If you want to finish under the cap, you’ll need urgency from the first rep and precision every step of the way.

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The Dirty Thirty Sprint - Crossfit Workout

back rack lunge workout, burpee to target workout, chest to bar workout, power clean workout, pull-up workout

For Time

30 Power Cleans – Intermediate: @40/60 | RX: @45/65
30 Back Rack Lunges
30 Pull-ups / Chest-to-bar
30 Target Burpees

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

120 Reasons to Regret

For time

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Cal row
Burpees

TC: 18

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

Descending to Regret

For time

12-10-8-6-4-2
Devils clean -
Double DB squats
Double DB push press

TC: 11

Barbell Repeater

4 Rounds for time

10 Pull ups
20 Thrusters
10 Power Cleans

TC: 15

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

5 Rounds of Farm Fury

5 rounds for time

12 Knee raises/knees to elbows/T2B
20 meter farmer walk -
7 KB Swings -
5 Burpees over KB

Rest 1 min between rounds

TC: 15

One Ring to Ruin Them All

For time - 10 rounds

1 Burpee (jumping) ring pull up / 1 Ring muscle up
2 Clean & Jerk -
3 Front squats
4 Bar facing burpees

Comment: Try to keep a pace of one minute per round.

TC: 12

Pyramid Scheme (But Worse)

For time

50-40-30-20-10-20-30-40-50
cal bike

Rest 1:1 between rounds

TC: 26

Full Tank Finish

For Time

400 m Run
20 Thrusters
400/500 m Row
30 Hang Power Cleans
400/500 m Ski
40 Wall Balls
400 m Run

The Row Reset

4 Rounds for time

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

Devil’s Bike Ride

For time

12-9-6
OA DB devils press -
Assault bike

Rest 30 sec

12-9-6
Pike push ups/Kipping HSPU/S. HSPU
Assault bike

Rest 30 sec

12-9-6
DB clean & jerk -
Assault bike

TC: 17

Workouts with simliar Tags

back rack lunge workout, burpee to target workout, chest to bar workout, power clean workout, pull-up workout

The Vertical Grind

EMOM 16

1: 15–20 Pull-Ups / C2B
2: 10–15 Burpees to Target
3: 10–18 Cal Assault Bike
4: Rest

Barbell Countdown

For time

30-20-10 Power Clean
Shoulder to Overhead
Burpees over Bar
TC: 14

A/B Max Out

2 min on / 1 min off x 6

Alternate between:
A: 8 Thrusters + 10 Bar facing burpees + Max Pull ups / Chest to bar
B: 10/12 Cal Ski + 6 Squat Cleans + Max HSPU

Overhead & Over It

2 rounds

400 m run
10 Ring rows/pull ups/chest to bar
15 HR. push ups/HSPU
20 DB snatch -
30 DB OH reverse lunges -
40 Burpee bojump overs

TC: 25

Cycle Stack EMOM

EMOM 28

1: 10 Pull ups / Chest to bar
2: 6 Thrusters + 6 Box jump overs
3: 6 Double DB Hang Cleans + 6 Double DB Box Step overs
4: Rest

AMRAP workout

The Lunge Lab

back rack lunge workout, double crossover workout, dumbbell bench press workout, single crossover workout, wall ball lunge workout

AMRAP 14

6 Double DB Bench press
10m Back rack walking lunges
20 Wall ball lunges
30 Single crossovers / 20 Double crossovers

Try it

for time workout

Overhead & Over It

Burpee Box Jump workout, chest to bar workout, dumbbell snatch workout, handstand push-up workout, overhead lunge workout, pull-up workout, ring row workout, running workout

2 rounds

400 m run
10 Ring rows/pull ups/chest to bar
15 HR. push ups/HSPU
20 DB snatch -
30 DB OH reverse lunges -
40 Burpee bojump overs

TC: 25

Try it

for time workout

The Grind Circuit

air squat workout, bar muscle up workout, bike erg workout, kettlebell push press workout, pull-up workout

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

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for time workout

Cross and Crush

chest to bar workout, dumbbell push press workout, for time workout, handstand push-up workout, power clean workout, pull-up workout

7 Rounds for Time

3 Power Cleans
6 Pull-Ups / C2B
9 HSPU
12 Dumbbell Push Press

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for time workout

Barbell Countdown

burpee over bar workout, power clean workout, shoulder to overhead workout

For time

30-20-10 Power Clean
Shoulder to Overhead
Burpees over Bar
TC: 14

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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?

burpee to target
Burpee to target adds an explosive jump to a fixed height after each burpee, turning a classic bodyweight movement into a test of vertical power and precision. Popular in burpee to target workouts, this variation pushes conditioning, accuracy, and repeatability under fatigue.
In this workout, burpee to target builds cardiovascular endurance, lower-body explosiveness, and mental toughness. The requirement to hit a target—often 6–12 inches above standing reach—forces athletes to maintain power output even when fatigued, making it a staple in competitive functional fitness.
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.
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.
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.