2 wall walk
10 Double DB clean - @2x10/15 Intermediate: @2x15/20 RX: @2x17,5/22,5
20 m farmer walk - @2x20/28 Intermediate: @2x24/32 RX: @2x28/40
TC: 18
Workout Overview This one’s a full-body grinder that hits your shoulders, grip, and lungs from all angles. For 10 rounds, you’ll tackle: 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. With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
Execution and Focus 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. Success here comes from staying consistent under pressure. This dumbbell lunges is designed to improve performance and endurance.
Adjust your strategy as fatigue builds and always strive for quality 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 wall walk
10 Double DB clean - @2x10/15 Intermediate: @2x15/20 RX: @2x17,5/22,5
20 m farmer walk - @2x20/28 Intermediate: @2x24/32 RX: @2x28/40
TC: 18
Workout Overview This one’s a full-body grinder that hits your shoulders, grip, and lungs from all angles. For 10 rounds, you’ll tackle: 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. With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
Execution and Focus 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. Success here comes from staying consistent under pressure. This dumbbell lunges is designed to improve performance and endurance.
Adjust your strategy as fatigue builds and always strive for quality 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.
20 Knee raises/knees to elbows/T2B
20 DB snatch -
20 DB Goblet Squat -
20 HR push ups
20 Burpee BoJumps
TC: 16
6 Overhead Squats
7 Pull-Ups / Chest to Bar
6 High Box Jumps
TC: 12
3 Wall Walks / 10m Handstand Walk
10/13 Cal Assault Bike
8 Handstand Push-Ups
12 KB Swings
TC: 13
50-40-30-20-10-20-30-40-50
cal bike
Rest 1:1 between rounds
TC: 26
9 Thrusters (Unbroken)
12 Pull-Ups / C2B
12/16 Cal Assault Bike
TC: 13
18-12-6
Power snatch -
GHD sit ups
Ring rows/Pull ups
*400 m run after each round
TC: 16
2 Rounds:
50/60 cal Row
3 Wall walks / 10m Handstand walk
50 Air squats
Rest 1 min
25/30 cal Row
3 Wall walks / 10m Handstand walk
25 Air squats
5 DB Thrusters (Right Arm)
50 Double Unders
5 DB Thrusters (Left Arm)
50 V-Ups
5 DB Thrusters (Right Arm)
50 Ring Rows
5 DB Thrusters (Left Arm)
Buy in: 15/20 cal assault bike
3 rounds of:
12 Ring rows/pullups
8 Hand release push ups/HSPU
10 DB snatch -
1 min rest
Buy in: 15/20 cal assault bike
3 rounds of:
6 (Banded) pull ups/C2B
8 Hand release push ups/HSPU
10 DB snatch
1 min rest
Buy in: 15/20 cal assault bike
3 rounds of:
3 Burpee (banded) pull ups/bar muscle ups
8 Hand release push ups/HSPU
10 DB snatch
TC: 26
20 Heavy DB Snatch -
80 Wall Balls 14/20 lbs
40 Heavy DB Hang Cleans
130 Single Unders/Double Unders
TC: 26
A: EMOM 4
3 Devils press -
6 DB deadlift -
10 Air squats
2 min pause
B: EMOM 4
6 DB Hang cleans -
6 DB squats -
6 Burpee over DB
2 min pause
1: 1–3 x (1 Wall walk + 3 Wall facing HSPU)
2: 6 Squat cleans
3: 10 Chest to bar / 4 Bar muscle ups
4: 12/15 Cal Row
5: Rest
20m Farmer Carry
9 Toes to Bar
6 Front Squats
Rest 3 min
6 Power Cleans
9 Cal Assault Bike
20 Single Crossovers
assault bike workout, handstand push-up workout, handstand walk workout, kettlebell swing workout, wall walk workout
3 Wall Walks / 10m Handstand Walk
10/13 Cal Assault Bike
8 Handstand Push-Ups
12 KB Swings
TC: 13
AMRAP workout, assault bike workout, Deadlift workout, dumbbell clean and jerk workout, wall walk workout
Buy-in: 40/50 Cal Assault Bike
Then, as many rounds as possible of:
bike erg workout, handstand walk workout, kettlebell clean workout, kettlebell front rack lunge workout, wall walk workout
1000/1200 m Bike erg
3 Wall walks / 10 m Handstand walk
10 Kettlebell Clean
8+8 KB Single Arm Front Rack Lunges
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
AMRAP workout, bike erg workout, ski erg workout, wall walk workout
15 Cal Ski Erg
30 Cal Bike Erg
*E2MOM: 2 Wall Walks
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.
