workout

The GHD Gauntlet - Crossfit Workout

For time

18-12-6
Power snatch – @20/35 Intermediate: @30/40 RX: @35/50
GHD sit ups
Ring rows/Pull ups

*400 m run after each round

TC: 16

The Workout description

Workout Overview

Workout Overview A 16-minute CrossFit workout pairing power snatches, GHD sit-ups, and pulling movements with 400m runs between rounds. Full-body and midline-intensive 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. With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.

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. Success here comes from staying consistent under pressure. This dumbbell lunges is designed to improve performance and endurance.

Execution and Focus

Adjust your strategy as fatigue builds and always strive for quality 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.

Workouts with the same "for time" format

Sandbagged Sprint

For time – 4 rounds

40 m Sandbag Carry
10 Sandbag Squats
400 meter run

TC: 13

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

The DB Dance

10 Rounds

10/14 cal bike
2 Alt. DB clean + 2 Alt. DB snatch –
12 Wall balls 14/20 lbs

TC: 19

The Burpee Tax

For Time

80 cal Bike
60 KB Swings
50 DB Snatch
30 GHD Sit-ups
20 HSPU

OTM: 4 Burpees (Start with burpees)

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

Engine Block

3 Rounds For Time

800 m Run
500 m Row
300 m Ski Erg

Push the Line

5 Rounds

8 Heavy Double DB Power Cleans
30 m Double DB Farmer Carry
8 DB Push-Ups

Rest 30 sec between rounds
Rest 2 min after last round

Then, 2 Rounds

16 Double DB Thrusters
16 Toes to Bar

TC: 15

Machine Breaker

For Time

30/38 Cal Row
30/38 Cal Ski
30/38 Cal Assault Bike
150 Double Unders

Every 2 min: 3 Burpee Pull-Ups / Bar Muscle-Ups

TC: 13

The Two-Ten Split

2 rounds

20 Knee raises/knees to elbows/T2B
20 DB snatch –
20 DB goblet Squat –
20 HR push ups
20 Burpee BoJumps

3 minute rest

1 round

10 Knee raises/knees to elbows/T2B
10 DB snatch –
10 DB goblet Squat –
10 HR push ups
10 Burpee BoJumps

TC: 24

Nordic Engine

For Time

21-15-9
Cal Bike erg
Cal Ski erg
V-ups
Pistol Squats

TC: 15

4-Round Knockout

4 rounds for time

12/15 cal row
10 Burpee bojump overs
5 Power clean –

TC: 11

Workouts with simliar Tags

for time workout, ghd sit-up workout, power snatch workout, pull-up workout, ring row workout, running workout

Snap and Pull

For time – 20 Rounds

1 Power Snatch
2 Strict Pull ups
5 Wall balls

Rower’s Revenge

For time

21-15-9
Cal row
Variation of pistols squat/pistol squat

1 min rest

21-15-9
Cal row
Ring rows/Pull ups/C2B

TC: 15

Ball. Box. Burpee.

6 Rounds for Time

6 D-Ball Cleans
6 Box Step Overs w/ Dumbbells
6 Burpee Box Jumps

Cindy on Wheels

EMOM 20

1: 10-18 cal bike
2: 1 round of Cindy (5 ring rows/5 pull ups + 10 push ups + 15 air squats)
3: 10-18 cal row
4: Rest

The Repeat Offender

For time

30 sec on / 30 sec off:
15 Weighted bostep overs w. KB –
15 Hang Power clean –
15 Back Squat
15 Pike push ups / HSPU
15 Burpee bojump

2 min rest

For time

15 Weighted bostep overs w. KB
15 Hang Power clean
15 Back Squat
15 Pike push ups / HSPU
15 Burpee bojump

TC: 19

AMRAP workout

The Eight-Minute Shift

AMRAP workout, box jump workout, chest to bar workout, dumbbell lunge workout, knee raises workout, knees to elbows workout, power snatch workout, pull-up workout, ring row workout, shoulder to overhead workout, sumo deadlift high pull workout, toes to bar workout, v-up workout

AMRAP 8

6 Knee raises/knees to elbows/T2B
6 Ring rows/pull ups/C2B
12 DB FR Reverse lunges –
12 DB Shoulders to overhead

Rest 3 min

AMRAP 8

12 Power Snatch – Intermediate: 30/45 RX: 35/50
12 Sumo deadlift high pull
18 V-ups
18 Bojumps

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AMRAP workout

Overhead Grind

bar facing burpee workout, bar muscle up workout, burpee pull-up workout, pull-up workout, squat clean workout

2 x AMRAP 6

6 Squat Cleans
4 Burpee Pull-Ups / Bar Muscle-Ups
4 Bar Facing Burpees
6 Pull-Ups

Rest 2 min

Try it

for time workout

Compact Engine

double dumbbell power clean workout, double dumbbell thruster workout, running workout

10 Rounds For Time

5 Double DB Power Cleans
5 Double DB Thrusters
200 m Run

TC: 18

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

for time workout

Boxed In

box jump over workout, double dumbbell step over workout, ghd sit-up workout, handstand push-up workout

4 Rounds for Time

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

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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.
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.
power snatch
The power snatch is an Olympic-style lift that trains explosive strength, speed, and full-body coordination. Featured in many high-intensity power snatch workouts, it involves lifting a barbell from the ground to overhead in one powerful motion—catching it above parallel.
In this workout, power snatches improve hip drive, shoulder stability, and barbell cycling efficiency. Whether performed light and fast or heavy and technical, the power snatch builds serious strength and athleticism.
running
Running is one of the most effective ways to build cardiovascular endurance, leg strength, and mental toughness. A foundational element in many running workouts, it adds intensity and pacing challenges to both short sprints and longer distances.
In this workout, running boosts your engine, footwork, and recovery capacity, especially when paired with strength or skill-based movements. Whether you're hitting meters or minutes, running is essential for building a well-rounded fitness base.
ghd sit up
The GHD sit-up (Glute-Ham Developer sit-up) is a high-range core movement that develops abdominal strength, hip flexor power, and midline control. Common in advanced GHD sit-up workouts, it extends beyond the typical sit-up range, demanding more from your entire trunk.
In this workout, GHD sit-ups train explosive core strength, spinal control, and endurance, making them ideal for building gymnastic capacity and resilience. When used properly, the GHD sit-up is a powerful tool for high-level core development.

The GHD Gauntlet - Crossfit Workout

For time

Workout Overview

Execution and Focus

The GHD Gauntlet - Crossfit Workout

For time

The Workout description

Workout Overview

Execution and Focus

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for time workout, ghd sit-up workout, power snatch workout, pull-up workout, ring row workout, running workout

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What is a "for time" workout?

Why Try a "For Time" CrossFit Workout?

What kind of exercises are in this workout?

Pull up

ring rows

power snatch

running

ghd sit up