workout

Total Divide - Crossfit Workout

For Time – Accumulate the Following

80 DB Snatch – Intermediate: @15/22,5 | RX: @17,5/25
60 GHD Sit-Ups
60 Pull-Ups
20 Wall Walks

TC: 15

The Workout description

Workout Overview

“Total Divide” is an open-format chipper that lets athletes partition their reps however they choose. With dumbbell snatches, GHD sit-ups, pull-ups, and wall walks, it demands strategic thinking and steady pacing under a tight time cap.

Execution and Focus

Start with your strength—break larger sets into manageable chunks. The DB snatch should feel fluid and continuous. GHDs demand core focus—don’t rush. Pull-ups can be done as kips or butterfly depending on comfort. Wall walks are the limiter—reserve time and energy for them in each cycle.

Strategy and Finish

Cycle through rounds of 20–15–10 style reps or chip off your weaknesses first. Avoid long rest periods and aim for quick transitions. Use grip-conscious sets to balance DB and pull-up volume. Time the wall walks to finish with control and no breakdown in technique.

Workouts with the same "for time" format

Six Rounds of Sadness

6 rounds:

8 Atomic situps/v-ups
8 Jumping lunges
8 Burpees
8 T2B
8 Push ups
80 single unders/40 Double unders

TC: 15

An image showcasing a crossfit workout, someone performing the crossfit workouts, or to give crossfit workout inspiration

The GHD Gauntlet

For time

18-12-6
Power snatch -
GHD sit ups
Ring rows/Pull ups

*400 m run after each round

TC: 16

Bike & Bar Bash

4 Rounds for time

20/28 Cal Bike Erg
3 Rope Climbs
3 Power Cleans
6 Front Squats
9 Burpee Double Jump Over Bar
Rest 1 min between rounds

Clean Burn

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

TC: 20

Push, Lunge, Run, Repeat

4 Rounds

15 Double Dumbbell Push Press
15 DB Reverse Lunges (1 Shoulder + 1 Overhead)
400 Meter Run

Rest 2 minutes

4 Rounds

10 Burpees Over Dumbbell
12 Alt. Dumbbell Snatches
15 Meter Farmer Walk

Downhill Sprint

For time

100 Air squats
80 Double unders
60 DB Snatch
40 Pull ups / Chest to bar
20 Burpee box jump overs

TC: 12

Snatch Stack Sprint

For time – 21-15-9

Double DB snatch
Cal Assault bike
Double DB front squat
Push ups

TC: 17

The 12 Loop

6 Rounds

12 Pull ups / Chest to bar
12 GHD Sit ups
12 Alt. DB Snatch
TC: 16

The Big Squeeze

3 Rounds

12/16 Cal Assault Bike
60 Double Unders
21 Toes to Bar
12/16 Cal Assault Bike

Rest 30 sec

6 Burpee Double DB Deadlifts
6 Double DB Hang Squat Cleans
3 Wall Walks
400 meter Run

Rest 90 sec

TC: 27

The Burpee Tax

For Time

80 cal Bike
60 KB Swings
50 DB Snatch
30 GHD Sit-ups
20 HSPU

OTM: 4 Burpees (Start with burpees)

Workouts with simliar Tags

dumbbell snatch workout, ghd sit-up workout, pull-up workout, wall walk workout

Fourteen & Furious

AMRAP 14

500 m bike
14 Alt. DB snatch -
14 DB OH Reverse lunges
14 HR. Push ups/Ring push ups
14 Ab-mat sit ups/GHD sit ups

Step It Up

AMRAP 12

3 Wall walks/10 m handstand walk
8 KB snatch (left arm) -
8 KB snatch (right arm)
12 KB goblet step ups

Two Rounds of Tears

2 rounds

20 Knee raises/knees to elbows/T2B
20 DB snatch -
20 DB Goblet Squat -
20 HR push ups
20 Burpee BoJumps

TC: 16

The Inversion Complex

3 Rounds for Time

18 Hang squat cleans
9 Wall-facing strict HSPU
18 Pistol squats
15 Kipping HSPU
18 Pull-ups / Chest-to-bar

19 Minutes to Freedom

For time

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

AMRAP workout

Triple Trouble

bar muscle up workout, Deadlift workout, handstand push-up workout, hang squat clean workout, pull-up workout

AMRAP 9

12 Deadlifts
8 Handstand Push-Ups
6 Hang Squat Cleans
10 Pull-Ups / 4 Bar Muscle-Ups

Rest 2 min

AMRAP 6

8 Handstand Push-Ups
6 Hang Squat Cleans
10 Pull-Ups / 4 Bar Muscle-Ups

Rest 2 min

AMRAP 3

6 Hang Squat Cleans
10 Pull-Ups / 4 Bar Muscle-Ups

Try it

for time workout

Core Ascension

air squat workout, ghd sit-up workout, rope climb workout

For Time

1-2-3-4 Rope Climbs
40-30-20-10 GHD Sit-Ups
40-30-20-10 Air Squats

TC: 17

Try it

AMRAP workout

Ascending Trials

bike erg workout, Burpee Box Jump workout, burpee ring pull-up workout, double dumbbell step-up workout, ring muscle up workout, toes to rings workout, wall walk workout

AMRAP 8

1-2-3-4…
Burpee ring pull up / Ring muscle up
Wall walk
100-200-300-400… m Bike erg

Rest 2 min

AMRAP 8

5-10-15-20…
Toes to rings
Double DB step ups
Burpee box jumps

Try it

AMRAP workout

Engine x Skill

assault bike workout, chest to bar workout, clean and jerk workout, double dumbbell devil’s press workout, double dumbbell squat workout, front squat workout, pull-up workout, ski erg workout, toes to bar workout

2 Rounds

AMRAP 3

4 Double DB Devil’s Press
8 Pull-Ups / Chest to Bar
10 Double DB Squats
ME Ski Erg

Rest 2 min

AMRAP 3

4 Clean and Jerk
8 Toes to Bar
10 Front Squats
ME Assault Bike

Rest 2 min

Try it

for time workout

Unbroken Code

assault bike workout, chest to bar workout, pull-up workout, thruster workout

4 Rounds for Time

9 Thrusters (Unbroken)
12 Pull-Ups / C2B
12/16 Cal Assault Bike

TC: 13

Try it

What is a "for time" workout?

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.

Why Try a "For Time" CrossFit Workout?

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.

What kind of exercises are in this workout?

dumbbell snatch
The dumbbell snatch is a powerful, full-body movement that builds explosiveness, coordination, and core strength. Commonly used in CrossFit, a dumbbell snatch workout challenges both strength and endurance while training one side of the body at a time.
In this workout, dumbbell snatches help increase intensity, improve unilateral balance, and add variety to your training. Whether you're a beginner or advanced athlete, the dumbbell snatch workout format can be easily scaled and is highly effective for total-body conditioning.
Pull up
The pull-up is a foundational bodyweight movement that builds upper body strength, focusing on your back, shoulders, arms, and core. A staple in almost every pull-up workout, it's key for developing gymnastics capacity and functional pulling power.
In this workout, pull-ups challenge your grip, coordination, and endurance — especially under fatigue. Whether strict, kipping, or butterfly, the pull-up remains one of the most effective and scalable exercises in CrossFit.
wall walk
The wall walk is a challenging bodyweight movement that builds shoulder strength, core stability, and coordination. Popular in gymnastics-style training and wall walk workouts, it requires control and confidence moving upside down.
In this workout, wall walks train overhead pressing strength and midline engagement while developing skills for handstand-based movements. Whether scaled or RX, the wall walk is a highly effective way to build upper body endurance and body awareness.
ghd sit up
The GHD sit-up (Glute-Ham Developer sit-up) is a high-range core movement that develops abdominal strength, hip flexor power, and midline control. Common in advanced GHD sit-up workouts, it extends beyond the typical sit-up range, demanding more from your entire trunk.
In this workout, GHD sit-ups train explosive core strength, spinal control, and endurance, making them ideal for building gymnastic capacity and resilience. When used properly, the GHD sit-up is a powerful tool for high-level core development.

Total Divide - Crossfit Workout

For Time – Accumulate the Following

Workout Overview

Execution and Focus

Strategy and Finish

Total Divide - Crossfit Workout

For Time – Accumulate the Following

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

6 rounds:

For time

4 Rounds for time

4 rounds for time

4 Rounds

4 Rounds

For time

For time – 21-15-9

6 Rounds

3 Rounds

For Time

Workouts with simliar Tags

dumbbell snatch workout, ghd sit-up workout, pull-up workout, wall walk workout

AMRAP 14

AMRAP 12

2 rounds

3 Rounds for Time

For time

AMRAP 9

AMRAP 6

AMRAP 3

For Time

AMRAP 8

AMRAP 8

2 Rounds

AMRAP 3

AMRAP 3

4 Rounds for Time

What is a "for time" workout?

Why Try a "For Time" CrossFit Workout?

What kind of exercises are in this workout?

dumbbell snatch

Pull up

wall walk

ghd sit up