10-8-6-4-2
DB Thrusters - @2x12,5/17,5 Intermediate: @2x15/22,5 RX: @2x17,5/25
20-16-12-8-4
Cal Bike
TC: 8
“For Time – Sprint to the Finish”
This short and spicy burner stacks dumbbell thrusters with aggressive calorie targets on the bike. It’s a race against the clock — and your legs.
For Time:
10-8-6-4-2 Dumbbell Thrusters @2x12.5/17.5 kg
(Intermediate: 2x15/22.5 | RX: 2x17.5/25)
20-16-12-8-4 Calories on the Bike
Time Cap: 8 minutes
Start hot but controlled. Smooth cycling and quick transitions are key. Expect your quads to light up by the second round.
air squat workout, burpee over box workout, d-ball over box workout, for time workout, wall walk workout
For time
5-4-3-2-1
Wall walks
D-ball over box + burpee over box
50-40-30-20-10
Air Squats
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
Burpee workout, for time workout, thruster workout
Open 16.5 - For time
21-18-15-12-9-6-3
Thrusters
Burpees
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
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, cluster workout, for time workout, shoulder to overhead workout, squat clean workout
4 rounds for time
10/13 Cal assault bike
6 Squat cleans
10/13 Cal assault bike
4 Shoulders to overhead
10/13 Cal assault bike
2 Clusters
burpee over box workout, d-ball over box workout, d-ball squat clean workout, for time workout, handstand push-up workout, pike push-up workout, ski erg workout
4 rounds for time
4 D-ball over box + burpee over box
10 Pike push ups/HSPU
10/12 cal Ski
4 D-ball squat clean
1 min rest
bar muscle up workout, burpee pull-up workout, for time workout, goblet lunge workout, hand-release push-up workout, kettlebell snatch workout, pistol squat workout
For time
14-12-10-8-6-4-2
Pistol squats (bench or band) / Pistol squats
KB snatch
Hand release push ups/HSPU
KB goblet reverse lunges
Between each round: 2 Burpee Pull-Ups/Banded BMU/BMU)
double under workout, dumbbell clean workout, dumbbell snatch workout, for time workout, single under workout, wall ball workout
2 Rounds for time
20 Heavy DB Snatch
80 Wall Balls 14/20 lbs
40 Heavy DB Hang Cleans
130 Single Unders/Double Unders
bike erg workout, for time workout, pull-up workout, ring row workout, thruster workout
5 rounds for time
12 Thrusters
12 Ring rows/Pull ups
12/16 Cal bike erg
assault bike workout, dumbbell front rack reverse lunges workout, dumbbell snatch workout, for time workout
6 rounds for time
12/18 cal assault bike
12 Double DB hang snatch
12 Double DB front rack reverse lunges
90 sec rest between rounds
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.
