12 Knee raises/knees to elbows/Toes to bar
10 Burpees
6 Thrusters - @20/35 Intermediate: 35/50 RX: 45/65
Rest 30 sec
14 Knee raises/knees to elbows/Toes to bar
10 Burpees
5 Thrusters - @25/40 Intermediate: 40/60 RX: 50/70
Rest 30 sec
16 Knee raises/knees to elbows/Toes to bar
10 Burpees
4 Thrusters - @30/45 Intermediate: 45/65 RX: 55/80
Rest 30 sec
18 Knee raises/knees to elbows/Toes to bar
10 Burpees
3 Thrusters - @35/50 Intermediate: 50/70 RX: 60/85
TC: 12
Workout Overview This 12-minute CrossFit workout climbs in core reps and thruster weight while staying consistent with burpees. For time, with short rests to maintain intensity 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.
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.
12 Knee raises/knees to elbows/Toes to bar
10 Burpees
6 Thrusters - @20/35 Intermediate: 35/50 RX: 45/65
Rest 30 sec
14 Knee raises/knees to elbows/Toes to bar
10 Burpees
5 Thrusters - @25/40 Intermediate: 40/60 RX: 50/70
Rest 30 sec
16 Knee raises/knees to elbows/Toes to bar
10 Burpees
4 Thrusters - @30/45 Intermediate: 45/65 RX: 55/80
Rest 30 sec
18 Knee raises/knees to elbows/Toes to bar
10 Burpees
3 Thrusters - @35/50 Intermediate: 50/70 RX: 60/85
TC: 12
Workout Overview This 12-minute CrossFit workout climbs in core reps and thruster weight while staying consistent with burpees. For time, with short rests to maintain intensity 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.
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.
2 Rope Climbs
20 Air Squats
7 Pull-Ups or Chest-to-Bar Pull-Ups
40 m Sandbag Carry
10 Sandbag Squats
400 meter run
TC: 13
8 Heavy Double DB Power Cleans
30 m Double DB Farmer Carry
8 DB Push-Ups
Rest 30 sec between rounds
Rest 2 min after last round
16 Double DB Thrusters
16 Toes to Bar
TC: 15
30 Double unders
20 m farmer walk -
10 Knee raises in rings / Knees to elbow / Toes to ring
500/800, 650/1000, 800/1200 watt assault bike
TC: 12
400 m run
20 bojumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause
20-15-10-5
Overhead squat -
Bojump overs
*After each round: 2 Burpee (banded) pull up / Bar muscle up
TC: 10
8 DBL DB hang snatch -
8 Burpees over DB
8 Knee raises/knees to elbows/Toes To Bar
Rest 2 min
10 DBL DB hang cleans -
10 Pistol squat on a bench / Pistol squats
30 Lateral jump over DB
TC: 23
10/14 cal bike
2 Alt. DB clean + 2 Alt. DB snatch -
12 Wall balls 14/20 lbs
TC: 19
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
1 Burpee (banded) pull up / Bar muscle up
8 DB clean & jerk -
20/25 cal Assault bike
1 Burpee (banded) pull up / Bar muscle up
1 min rest between rounds
TC: 16
15/20 cal row
6 Clean & Jerk - Intermediate: 35/50 RX: 40/60
8 Burpees over bar
10 Knee raises/knees to elbows/T2B
18 Knee raises/knees to elbows/Toes to bar
16 Snatch - RX: 35/50
16/20 Cal row
16 Thrusters - RX: 35/50
14 Burpees over rower
16 Thrusters
16/20 Cal row
16 Snatch
18 Knee raises/knees to elbows/Toes to bar
TC: 17
1: 10 Pull ups / Chest to bar
2: 6 Thrusters + 6 Box jump overs
3: 6 Double DB Hang Cleans + 6 Double DB Box Step overs
4: Rest
32/40 cal ski
32 DB squats -
16 Knee raises/Knees to elbows/Toes to bar
32 Wall balls 20/14 lbs
16 DB clean and jerk -
64 Single unders/32 Double unders
16 DB goblet lunges -
TC: 18
400 m Run
20 Thrusters
400/500 m Row
30 Hang Power Cleans
400/500 m Ski
40 Wall Balls
400 m Run
AMRAP workout, Burpee workout, double under workout, running workout, sit-up workout, standing bike workout, walking lunges workout
600 m Standing Bike
50 Walking Lunges
400 m Run
30 Double Unders
20 Sit-ups
10 Burpees to Target
for time workout, handstand push-up workout, pike handstand push-up workout, rope climb workout, rope pull workout, strict handstand push-up workout, wall ball workout
1-2-3-4-5
Pike handstand push ups/Handstand Push up/S. HSPU
Rope pulls/Rope climb
10-20-30-40-50
Wall balls 14/20 lbs
TC: 16
bar muscle up workout, row workout, thruster workout, toes to bar workout
1: 2–3 x (1 Toes to bar + 1 Bar muscle up)
2: 8 Thrusters
3: 14/19 Cal Row
4: Rest
assault bike workout, burpee over dumbbell workout, Burpee workout, dumbbell clean workout, dumbbell snatch workout, EMOM workout, row workout, wall ball workout
1: Cal row
2: Wallballs lbs
3: Burpees over wallball
2 min pause
1: Cal assault bike
2: AMRAP: 2 Alt. DB clean + 2 Alt. DB snatch -
3: Burpees over DB
burpee double jump over bar workout, dumbbell snatch workout, hang cluster workout, rope climb workout, toes to bar workout
8 Hang clusters
8 Burpee double jump over bar
3 Rope climbs
18 Toes to bar
18 Alt. DB Snatch
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.
