Newest programs

The Engine Test - Crossfit Workout

5 Rounds for Time

12/15 cal Row
10m Handstand walk
Barbell Back Rack Lunges – Intermediate: @35/50 | RX: @45/65

The Workout description

Workout Overview

This 5-round workout demands aerobic capacity, body control, and unilateral leg strength. The sequence opens with a calorie row—short enough to push hard, but long enough to spike the heart rate. That leads directly into a 10-meter handstand walk, requiring athletes to stabilize overhead under fatigue and maintain full-body tension. The round finishes with 10 meters of back rack lunges, forcing balance and grit under load. The trio of cyclical, gymnastic, and strength-based movement ensures that every athlete finds a limit to manage.

Execution and Focus

Row fast—but with purpose. You want to step off the machine and feel challenged, not gassed. Transitions into the handstand walk should be crisp. Focus on short, efficient steps and a controlled pace; if you fail, take a breath before retrying. For the lunges, hold your posture—avoid folding under the barbell. Unbroken is ideal, but breaking once at 5m is acceptable if needed. The key across all three is flow: don't waste seconds between movements.

Strategy and Finish

This workout rewards athletes who can recover quickly and stay smooth under pressure. If you sprint the row but fail your walk, you're toast. Be aggressive but composed. Manage breathing, stay technically sound, and use lunges as a steady grind rather than a sprint. Aim to finish all 5 rounds under the 16-minute cap with consistent pacing across each round.

Back to all workouts

The Engine Test - Crossfit Workout

back rack lunge workout, handstand walk workout, row workout

5 Rounds for Time

12/15 cal Row
10m Handstand walk
Barbell Back Rack Lunges – Intermediate: @35/50 | RX: @45/65

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

The Triplet Gauntlet

For time

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

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

Open 18.1

Open 18.1 - AMRAP 20

8 Knee raises/knees to elbows/Toes to bar
10 DB hang clean and jerks -
14/12 cal row

Engine Sandwich

For Time

40-30-20-10
Cal Assault Bike
Cal Row
Cal Ski

Step Up or Black Out

For time

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

OPEN WORKOUT 15.5

For Time

27-21-15-9
Cal Row
Thrusters

Open 21.2

Open 21.2 - For time

10 dumbbell snatches -
15 burpee bojump-overs
20 dumbbell snatches
15 burpee bojump-overs
30 dumbbell snatches
15 burpee bojump-overs
40 dumbbell snatches
15 burpee bojump-overs
50 dumbbell snatches
15 burpee bojump-overs

TC: 20

The Thruster Climb

For time

12 Knee raises/knees to elbows/Toes to bar
10 Burpees
6 Thrusters - Intermediate: 35/50 RX: 45/65

Rest 30 sec

14 Knee raises/knees to elbows/Toes to bar
10 Burpees
5 Thrusters - Intermediate: 40/60 RX: 50/70

Rest 30 sec

16 Knee raises/knees to elbows/Toes to bar
10 Burpees
4 Thrusters - Intermediate: 45/65 RX: 55/80

Rest 30 sec

18 Knee raises/knees to elbows/Toes to bar
10 Burpees
3 Thrusters - Intermediate: 50/70 RX: 60/85

TC: 12

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

The Long Pull

For Time

3 km Row

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

Workouts with simliar Tags

back rack lunge workout, handstand walk workout, row workout

MIKKO Lite

EMOM 20

1: Cal Ski erg
2: Cal Row
3: Cal Assault bike
4: Pause

Devil’s Playground

3 ON/1 OFF

Round 1:

12/15 cal row
8 Double DB devils press -
ME (maeffort) Air squats

Round 2:

12/15 cal row
8 Double DB devils press -
ME (maeffort) Atomic sit ups/V-ups

Round 3:

12/15 cal row
8 Double DB devils press -
ME (maeffort) Burpees

Crossover Circuit

AMRAP 16

12 KB Clean & Jerks
12 KB Overhead Lunges
12/16 cal Row
40 Single Crossovers / 20 Double Crossovers

The Lunge Lab

AMRAP 14

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

Row to Rig Reloaded

For time – 2 Rounds

Buy in: 20/25 Cal Row
3 Rounds: 4 Shuttle Runs + 12 Toes to bar
Buy out: 20/25 Cal Row

Rest 2 min and repeat
TC: 15

AMRAP workout

D-Ball Déjà Vu

AMRAP workout, d-ball clean workout, d-ball squat workout, handstand walk workout, kettlebell front rack lunge workout, kettlebell snatch workout, wall walk workout

AMRAP 6

2 Wall walks/10 m. HSW
5 D-ball cleans - lbs
8 Dual KB front rack lunges-

3 min rest

AMRAP 6

2 Wall walks/10 m. HSW
5 D-ball squats- lbs
8 Dual KB snatch -

Try it

AMRAP workout

Devil’s Engine

double dumbbell devil’s press workout, row workout, single crossover workout, toes to bar workout, wall ball workout, wall walk workout

AMRAP 20

Buy in: 200 Single crossovers
4 Wall walks
8 Double DB devils press
12 Toes to bar
16/20 cal row
20 Wall balls @14/20 lbs

Try it

for time workout

Skipping into Sadness

double under workout, row workout, single under workout

2 rounds

200 single unders/100 double unders
400 m run
600 m rowing
2 min pause

Try it

for time workout

The Long Pull

row workout

For Time

3 km Row

Try it

AMRAP workout

Ropes, Reps, and Regret

burpee pull-up workout, hand-release push-up workout, rope climb workout, row workout, squat snatch workout

AMRAP 16

1 rope pulls/rope climbs
3 Squat snatch intermediate:
6 Burpee pull ups
12 HR. push ups
24 cal row

Try it

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?

Handstand Walk
Handstand walks are an advanced gymnastics skill where the athlete walks on their hands while maintaining balance and control in an inverted position. A centerpiece in many handstand walk workouts, this movement tests upper-body strength, core stability, and full-body coordination.
In this workout, handstand walks develop shoulder endurance, wrist strength, and spatial awareness. They demand focus and skill under fatigue, making them ideal for gymnastic skill progressions or high-level competitive conditioning.
Row Erg
Rowing is a low-impact, full-body movement that builds cardiovascular endurance, leg drive, and pulling strength. It’s a staple in many CrossFit workouts because it trains both aerobic capacity and muscular coordination.
In this rowing workout, each effort helps develop power output, pacing control, and total-body stamina — all while being easy on the joints. Whether you're sprinting for calories or pacing for meters, rowing is one of the most effective tools for conditioning.

The Engine Test - Crossfit Workout

5 Rounds for Time

Workout Overview

Execution and Focus

Strategy and Finish

The Engine Test - Crossfit Workout

5 Rounds for Time

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

For time

Open 18.1 - AMRAP 20

For Time

For time

For Time

Open 21.2 - For time

For time

3 Rounds

For Time

For time

Workouts with simliar Tags

back rack lunge workout, handstand walk workout, row workout

EMOM 20

3 ON/1 OFF

AMRAP 16

AMRAP 14

For time – 2 Rounds

AMRAP 6

AMRAP 6

AMRAP 20

2 rounds

For Time

AMRAP 16

What is a "for time" workout?

Why Try a "For Time" CrossFit Workout?

What kind of exercises are in this workout?

Handstand Walk

Row Erg