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The Grind Circuit - Crossfit Workout

5 rounds:

2 Burpee (banded) pull up / Banded bar muscle up/ Bar muscle up
12/15 cal Bike
16 KB Push press - @12/20 Intermediate: @16/24 RX: @20/28
25 Air squats

TC: 18

The Workout description

Workout Overview

Workout Overview This one hits shoulders, lungs, and legs hard. Quick transitions and smart scaling on the gymnastics will help you stay within the time cap 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. This CrossFit AMRAP workout is designed to improve performance and endurance.

Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. 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. This dumbbell lunges is designed to improve performance and endurance.

Execution and Focus

Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and 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.

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The Grind Circuit - Crossfit Workout

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 - @12/20 Intermediate: @16/24 RX: @20/28
25 Air squats

TC: 18

The Workout description

Workout Overview

Execution and Focus

Workouts with the same "for time" format

The Inverter

For time

10-20-30-40-50
Cal bike
100-80-60-40-20
Single unders/double unders

TC: 16

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

Core Ascension

For Time

1-2-3-4 Rope Climbs
40-30-20-10 GHD Sit-Ups
40-30-20-10 Air Squats

TC: 17

Back and Forth

For Time

20 Meter DB Overhead Lunges
15 DB Clean & Jerks
20 Toes to Bar
15/20 Cal Row

Rest 2 min

15/20 Cal Row
20 Toes to Bar
15 DB Clean & Jerks
20 Meter DB Overhead Lunges

TC: 13

Barbell Duel

For Time

21-15-9
Pull-ups
Power Cleans

Rest 2 min

21-15-9
Toes to Bar
Burpees Over Bar

D-Ball Detour

2 rounds for time

20 m D-ball carry - lbs
25 Push ups
30 KB swings -
40 A-jumps
30 Atomic situps/V-ups
25 Goblet squats
20 m D-ball carry

2 min rest

TC: 17

Power Pull Ladder

20 Rounds

4 Pull ups / Chest to bar
4 Double DB Hang power cleans
16 Double unders
TC: 21

19 Minutes to Freedom

For time

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

The 2 Rep Tax

For time

20-15-10-5
Overhead squat -
Bojump overs

*After each round: 2 Burpee (banded) pull up / Bar muscle up

TC: 10

Powerwaves

For Time

2 Rounds:

30/38 cal Bike
15 Double DB Deadlifts
12 Double DB Hang Power Cleans
9 Double DB Shoulder to Overhead

Rest 2 min

2 Rounds:

15/20 cal Ski erg
15 DB Squats
12 Burpee over DB
9 DB Devils press

The Downward Spiral

For time

16-14-12-10-8-6-4-2
Deadlift -
Ring rows/pull ups
Pistol squat on a bench / Pistol squats
Burpee over bar

TC: 16

Workouts with simliar Tags

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

From Bar to Boulevard

For time

20 Knee raises/knees to elbows/T2B
30 Hang power cleans
20 Shoulders to overhead
30 Ring rows/Pull ups/Chest to bar
20 burpees over bar

Cash out: 800 m run

TC: 14

Throttle Zone

EMOM 8

1: 15/20 cal Bike erg
2: 10 Shuttle runs

Rest 3 min

EMOM 8

1: 13/17 cal row
2: 13 Burpees

Powerwaves

For Time

2 Rounds:

30/38 cal Bike
15 Double DB Deadlifts
12 Double DB Hang Power Cleans
9 Double DB Shoulder to Overhead

Rest 2 min

2 Rounds:

15/20 cal Ski erg
15 DB Squats
12 Burpee over DB
9 DB Devils press

Clean Sweep

AMRAP 17

10-9-8-7-6-5-4-3-2-1
KB clean & Jerk
Pull ups

Into max rounds:
4 Sandbag cleans
14 m Sandbag carry
4 Shuttle runs

Triple AMRAP Grind

AMRAP 8

AMRAP 8
2-4-6-8-10… Sumo deadlift high pull, Push press, Bar facing burpees
Rest 3 min
AMRAP 8
12 Pull ups / Chest to bar, Double KB swings, Double KB overhead walk
Rest 3 min
AMRAP 8
20 GHD sit ups, Back squat, Thrusters

AMRAP workout

Clean Sweep

kettlebell clean and jerk workout, pull-up workout, sandbag carry workout, sandbag clean workout, shuttle run workout

AMRAP 17

10-9-8-7-6-5-4-3-2-1
KB clean & Jerk
Pull ups

Into max rounds:
4 Sandbag cleans
14 m Sandbag carry
4 Shuttle runs

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EMOM workout

Barbell Breaker

assault bike workout, bar muscle up workout, EMOM workout

EMOM 12

10/14 or 13/18 Cal Assault Bike

3–8 Bar Muscle Ups

Rest

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for time workout

Thruster Issues

chest to bar workout, for time workout, knee raises workout, knees to elbows workout, power clean workout, pull-up workout, ring row workout, thruster workout, toes to bar workout

6 Rounds

8 Thrusters -
8 Ring rows/Pull ups/C2B
8 Power cleans
8 Knee raises/knees to elbows/T2B

30 sec rest

TC: 16

Try it

for time workout

Barbell Duel

burpee over bar workout, power clean workout, pull-up workout, toes to bar workout

For Time

21-15-9
Pull-ups
Power Cleans

Rest 2 min

21-15-9
Toes to Bar
Burpees Over Bar

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EMOM workout

Unbroken Engine

bike erg workout, double dumbbell front squat workout, double dumbbell snatch workout, double under workout

EMOM 15

1: 60–80 Double Unders
2: 10–15 Double DB Snatch
3: 15–20 Double DB Front Squats
4: 15/20 Cal Bike Erg
5: Rest

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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.
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.
air squat
The air squat is a fundamental bodyweight movement that builds lower body strength, mobility, and endurance. As a key component of many air squat workouts, it targets the quads, glutes, hamstrings, and core—all without equipment.
In this workout, air squats help develop proper squat mechanics, balance, and muscular stamina, making them perfect for warm-ups, high-rep conditioning, or scaling strength-based movements.
kettlebell push press
The kettlebell push press is a powerful overhead movement that combines leg drive and shoulder strength to move the kettlebell from the rack position to overhead. It’s a common movement in many kettlebell push press workouts, known for developing explosiveness, coordination, and upper-body endurance.
In this workout, kettlebell push presses train core stability, timing, and overhead control, especially under fatigue. Whether performed single-arm or double, the kettlebell push press is ideal for functional strength and conditioning.
bar muscle up
The bar muscle-up is a high-skill gymnastics movement that combines a powerful pull-up with a dip, taking you from below the bar to above it in one fluid motion. A highlight of many bar muscle up workouts, it demands upper body strength, timing, and core control.
In this workout, bar muscle-ups challenge your grip, pulling power, and technique—making them a true test of gymnastic capacity. Whether strict or kipping, the bar muscle-up is a milestone movement in CrossFit and functional fitness.