10-20-30-40-50
Cal bike
100-80-60-40-20
Single unders/double unders
TC: 16
Workout Overview This is a fast-paced aerobic sprint WOD with an inverted rep scheme designed to challenge your lungs and legs. 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 fail. This 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.
10-20-30-40-50
Cal bike
100-80-60-40-20
Single unders/double unders
TC: 16
Workout Overview This is a fast-paced aerobic sprint WOD with an inverted rep scheme designed to challenge your lungs and legs. 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 fail. This 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.
50-40-30-20-10
Double Unders
Cal Bike
5-4-3-2-1
Power Cleans
Rope Climbs
TC: 24
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
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
400 m Run
20 Kettlebell Swings
Rest 1 min between rounds
8 Power cleans - Intermediate: 35/50 RX: 40/60
4 burpees over bar
8 Thrusters
4 burpees over bar
8 Squat cleans
4 burpees over bar
1-minute rest between rounds
200-400-600-800m
Run
5-10-15-20
Ring dips
GHD sit-ups
Burpees
80 DB Snatch
60 GHD Sit-Ups
60 Pull-Ups
20 Wall Walks
TC: 15
50-40-30-20-10
Double Unders
Cal Bike
5-4-3-2-1
Power Cleans
Rope Climbs
TC: 24
4 Rounds:
10m Double KB Front Rack Lunges
7 Burpee Over KB
Rest 2 min
2 Rounds:
25 Double Unders
3 Wall Walks / 10m Handstand Walk
25 Box Jump Overs
3 Wall Walks / 10m Handstand Walk
TC: 16
80 Single unders/40 Double unders
25 Air squats
20 Push ups
15 Toes to bar
10 Reaction drill
Rest 1 min
80 Single unders/40 Double unders
25 Air squats
20 Push ups
15 Toes to bar
Rest 1 min
80 Single unders/40 Double unders
25 Air squats
20 Push ups
Total time: 20 min
40-70 Single unders / Double Unders
10-12 Double DB clusters -
3 min rest
7-10 Double DB devils press -
15-20 Knee raises/knees to elbows/T2B
3 min rest
8-18 cal assault bike
12-14 Double DB Hang clean & Jerk -
2-4-6-8-6-4-2
Start every round by doing 2 Wall Walks
Bar facing burpees
Deadlift -
20-40-60-80-60-40-20
Single unders/Double unders
TC: 15
double under workout, dumbbell clean and jerk workout, dumbbell step-up workout, kettlebell snatch workout, russian twist workout, single under workout, wall ball workout
75 Single unders/50 double unders
14 KB snatch -
24 Wallballs lbs
24 Russian twist with wallball lbs
14 DB step ups -
14 DB clean & jerk -
bike erg workout, double kettlebell swing workout, double kettlebell thruster workout, double under workout, heavy double under workout
6 Double KB Thrusters
8 Double KB Russian Swings
60 Double unders / 40 Heavy double unders
400/450m Standing bike
bar facing burpee workout, double under workout, for time workout, power snatch workout, reverse lunge workout, single under workout
Buy in: 100 DU/200 SU
4 rounds:
12 Power snatch -
12 Bar facing burpees
12 Back rack reverse lunges
Buy out: 100 DU/200 SU
TC: 18
box jump workout, burpee box jump over workout, double under workout, dumbbell snatch workout, echo bike workout, line facing burpee workout
1: 3 rounds: 6 DB Snatch + 20 Double unders
2: 8 Burpee box jump overs + 8 Box Jumps + 8 Line facing Burpees
3: 20/24 Cal Echo Bike
burpee over dumbbell workout, double under workout, dumbbell snatch workout, front squat workout, single under workout
100 Single unders/double unders
100 Front squat -
100 DB snatch -
EMOM (including 00:00) 4 Burpees Over Dumbbell
TC: 15
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.
