4 Rounds
30/42 Cal Row
3 Power cleans (80% of 1RM Power clean)
15 Pull ups
30 Air squats
Time cap: 21 min
“The Row Reset” is a four-round for-time workout that blends high-volume aerobic work with heavy barbell cycling and classic bodyweight movements. Each round starts with a hefty row (30/42 calories), then moves into heavy power cleans, a pull-up set, and air squats to flush the legs. It’s a muscular-endurance grinder with a time cap that forces urgency and discipline.
The row should be hard but sustainable—aim to finish in 90 seconds or less. The power cleans should be heavy singles at around 80% of your 1RM, requiring focus and strong mechanics. Pull-ups can be done in 1–3 sets depending on grip fatigue. The air squats finish each round with a steady cadence—move fast but keep depth and control.
Pacing is key. The row can spike your heart rate—recover on the barbell with clean setup and breathing. Don’t rush the power cleans; instead, treat them as controlled efforts. Break the pull-ups early if needed and find your rhythm on squats. Each round should take 4–5 minutes max. Stay tight and smooth through transitions. Finish strong by pushing the final row and cleans before emptying the tank on pull-ups and squats.
4 Rounds
30/42 Cal Row
3 Power cleans (80% of 1RM Power clean)
15 Pull ups
30 Air squats
Time cap: 21 min
“The Row Reset” is a four-round for-time workout that blends high-volume aerobic work with heavy barbell cycling and classic bodyweight movements. Each round starts with a hefty row (30/42 calories), then moves into heavy power cleans, a pull-up set, and air squats to flush the legs. It’s a muscular-endurance grinder with a time cap that forces urgency and discipline.
The row should be hard but sustainable—aim to finish in 90 seconds or less. The power cleans should be heavy singles at around 80% of your 1RM, requiring focus and strong mechanics. Pull-ups can be done in 1–3 sets depending on grip fatigue. The air squats finish each round with a steady cadence—move fast but keep depth and control.
Pacing is key. The row can spike your heart rate—recover on the barbell with clean setup and breathing. Don’t rush the power cleans; instead, treat them as controlled efforts. Break the pull-ups early if needed and find your rhythm on squats. Each round should take 4–5 minutes max. Stay tight and smooth through transitions. Finish strong by pushing the final row and cleans before emptying the tank on pull-ups and squats.
5 Double DB Power Cleans
5 Double DB Thrusters
200 m Run
TC: 18
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
200/300 m ski
10 Front rack reverse lunges -
8 Push press
100 Single unders/60 Double unders
TC: 16
24/30 Cal Ski Erg (Row)
25 Toes To Bar (V-ups)
25 DB Step ups
20 Box Jumps (air squat)
TC: 20
21-15-9
Knee raises/knees to elbows/T2B
Cal Assault bike
Bojumps
2 min rest
21-15-9
DB Push press -
Cal Ski
Weighted bostep overs -
TC: 24
80 DB Snatch
60 GHD Sit-Ups
60 Pull-Ups
20 Wall Walks
TC: 15
10-9-8-7-6-5-4-3-2-1
Thrusters
100-90-80-70-60-50-40-30-20-10
Double Unders
TC: 15
30/35 cal Row
30 Leg behind Pistol / Pistol squats
30/35 cal Bike
30 Push ups
30/35 cal Ski
Directly into
25/30 cal Row
25 Leg behind Pistol / Pistol squats
25/30 cal Bike
25 Push ups
25/30 cal Ski
Directly into
20/25 cal Row
20 Leg behind Pistol / Pistol squats
20/25 cal Bike
20 Push ups
20/25 cal Ski
TC: 31
40 Double Unders / 40 Single Crossovers
10 Front Rack Reverse Lunges
8 Burpees Over Bar
6 Strict Pull-Ups
1-2-3-4-5-6
Power Clean
Burpee Chest to bar / Bar Muscle Up (double burpees)
Rest 3 min
6-5-4-3-2-1
Squat Clean
Handstand Push-up
TC: 21
10/12 Cal Row
10 Wall Balls
10 Burpees Over Rower
10/12 Cal Row
10 Wall Balls
Max Cal Row
1: 10/12 Cal Assault Bike
2: 16 DB Hang Clean & Jerk
3: 10/12 Cal Row
15 HR. Push Ups
15 meter Double KB Overhead walk -
25 KB Swings -
300/400 meter row
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
double under workout, row workout, single under workout
200 single unders/100 double unders
400 m run
600 m rowing
2 min pause
air squat workout, pull-up workout, push-up workout, row workout
1200/1500m Row
Every 2 minutes: 1 Round of Cindy
5 Pull-ups
10 Push-ups
15 Air squats
double dumbbell devil’s press workout, row workout, single crossover workout, toes to bar workout, wall ball workout, wall walk workout
Buy in: 200 Single crossovers
4 Wall walks
8 Double DB devils press
12 Toes to bar
16/20 cal row
20 Wall balls @14/20 lbs
box jump workout, burpee over bar workout, Deadlift workout, hang squat clean workout, jerk workout, knee raises workout, knees to elbows workout, pull-up workout, ring row workout, toes to bar workout
11 Deadlift -
11 Knee raises/knees to elbows/T2B
11 Burpees over bar
11 Hang squat cleans -
11 Ring rows/Pull ups
11 Bojumps
11 Jerks -
TC: 18
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.
