3 km Row
3 km Row
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
6 Deadlift –
8 Bar facing burpees
12 KB push press –
1:1 rest between rounds
TC: 20
Start each round with 2 Wall Walks
2-4-6-8-6-4-2
Bar facing burpees
Front squats
20-40-60-80-60-40-20
Single unders / Double unders
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
4 Pull ups / Chest to bar
4 Double DB Hang power cleans
16 Double unders
TC: 21
40 Double Unders / 40 Single Crossovers
10 Front Rack Reverse Lunges
8 Burpees Over Bar
6 Strict Pull-Ups
6 Overhead Squats
7 Pull-Ups / Chest to Bar
6 High Box Jumps
TC: 12
8 Atomic situps/v-ups
8 Jumping lunges
8 Burpees
8 T2B
8 Push ups
80 single unders/40 Double unders
TC: 15
15/20 Cal Bike erg
7 Ground to overhead
21/15/9/6/3 Toes to bar → Pull ups → Chest to Bar → Bar muscle Up → Pull overs
7 Bar facing burpees
TC: 19
A:
30/38 Cal Ski
AMRAP: 9 Burpee Pull ups, 10 DB Squat Snatch
B:
30/38 Cal Row
AMRAP: 2 Rope Climbs, 10 DB Box Step Overs
10/12 Cal Row
10 Wall Balls
10 Burpees Over Rower
10/12 Cal Row
10 Wall Balls
Max Cal Row
15/20 cal row
6 Clean & Jerk – Intermediate: 35/50 RX: 40/60
8 Burpees over bar
10 Knee raises/knees to elbows/T2B
assault bike workout, burpee box step over workout, row workout, wall ball workout
AMRAP 15 Cal Row (moderate pace)
*Every 4 min: 20 Wall balls + 6 Burpee box step overs
Rest 3 min
AMRAP 15 Cal Assault Bike (moderate pace)
*Every 4 min: 20 Wall balls + 6 Burpee box step overs
Comment: Start both AMRAP’s with wall balls and burpee step overs
burpee over rower workout, row workout, thruster workout
13 Thrusters
13/18 Cal Row
13 Burpees Over Rower
Rest 1 min between rounds
TC: 20
air squat workout, double dumbbell clean and jerk workout, double dumbbell deadlift workout, double dumbbell front squat workout, pull-up workout, push-up workout, row workout, ski erg workout
1: 600/800 m Ski + 2 rounds Double DB DT
2: 600/800 m Row + 2 rounds Cindy
3: 600/800 m Ski + 2 rounds Double DB DT
4: 600/800 m Row + 2 rounds Cindy
bar dip workout, bar muscle up workout, row workout, toes to bar workout
3 x Bar Complexes (Toes to bar + Bar muscle-up + Bar dip)
300/400m Steady row
dumbbell clean and jerk workout, dumbbell overhead lunge workout, row workout, toes to bar workout
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
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.
