10-20-30-40-50
Cal bike
100-80-60-40-20
Single unders/double unders
TC: 16
"For Time – Climb the Bike, Drop the Rope"
This is a fast-paced aerobic sprint WOD with an inverted rep scheme designed to challenge your lungs and legs. You’ll go:
10-20-30-40-50 Calories on the Bike
Superset with
100-80-60-40-20 Single Unders / Double Unders
The reps on the rope decrease as the bike cals increase — your legs are taxed while your lungs chase recovery. The challenge is staying consistent without redlining too early.
Time Cap: 16 minutes
Goal: Find a strong, sustainable pace and attack the jump rope sets to recover without resting.
abmat sit-up workout, air squat workout, Deadlift workout, Hang Power Clean workout, pull-up workout, push-up workout, ring row workout, Row workout, shoulder to overhead workout, the hateful eight crossfit
8 Rounds for time
8 Push ups
8 Ab mat sit up / GHD sit up
8 Air squat
8 Ring rows/pull ups
8 Deadlift
8 Hang power clean
8 Shoulder to overhead
8 cal row
box jump over workout, Devils press workout, dumbbell crossfit wod, rowing workout
10 rounds
250/200 m Row
4 Devils press
6 Box jump overs
assault bike workout, cardio crossfit wod, crossfit machine workout, rowing workout, ski erg workout
For time
40-30-20-10-20-30-40 cal
Rest 1:1 between each round
bike erg workout, Box jump workout, push-up workout, v-up workout
3 rounds
500 m bike
20 box jumps
500 m bike
20 push ups
500 m bike
20 V-ups
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
assault bike workout, atomic sit-up workout, double under workout, emom crossfit workout, single under workout, v-up workout, wall ball workout
E2MOM 16
1: 50-75 Single unders/Double unders
2: 15-20 Wallballs @14/20 lbs
3: 15-20 Atomic situps/V-ups
4: 8-18 cal assault bike
400m run workout, crossfit cardio workout, double under workout, endurance crossfit workout, jump rope workout, rowing workout, single under workout
2 rounds
200 single unders/100 double unders
400 m run
600 m rowing
2 min pause
double under workout, dumbbell clean and jerk workout, dumbbell step-up workout, kettlebell snatch workout, russian twist workout, single under workout, wall ball workout
AMRAP 4
75 Single unders/50 double unders
14 KB snatch
AMRAP 4
24 Wallballs
24 Russian twist w. wallball
AMRAP 4
14 DB step ups
14 DB clean & jerk
burpee over dumbbell workout, double under workout, dumbbell snatch workout, front squat workout, single under workout
For time
100 Single unders/double unders
100 Front squat
100 DB snatch
EMOM (including 00:00) 4 Burpees Over Dumbbell
bike erg workout, box jump over workout, crossfit bike workout, dumbbell overhead squat workout, for time crossfit wod, pull-up workout, ring row workout, ski erg workout
Buy in: 500 m ski
4 rounds:
10 DB OH squats - @10/15 Intermediate: @12,5/17,5 RX: @15/20
15 Ring rows/pull ups
20 Box jump overs
Buy out: 1000 m bike
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.
