workout

Unbroken Code - Crossfit Workout

4 Rounds for Time

9 Thrusters (Unbroken) – Intermediate: @35/50 | RX: @40/60
12 Pull-Ups / C2B
12/16 Cal Assault Bike

TC: 13

The Workout description

Workout Overview

“Unbroken Code” is a high-speed, short-timecap workout that places intentional pressure on movement quality. Thrusters must be unbroken in each round—forcing mental commitment and pacing choices. The pull-ups or chest-to-bar pull-ups add a grip fatigue layer, and the Assault bike taxes your aerobic threshold. With only 13 minutes to complete 4 rounds, this workout hits fast and rewards those who can push without breaking down.

Execution and Focus

The entire stimulus hinges on the thrusters being unbroken—choose a weight that makes you nervous but not hesitant. Breathe through the set and commit. Pull-ups should be manageable but not casual; stay efficient and minimize transitions. The bike should be a steady grind—if you go too hot too early, you'll lose your rhythm in round three. Focus on minimizing rest between stations.

Strategy and Finish

Think of this as a benchmark-style sprint. Break up pull-ups if needed but never lose your unbroken thrusters. Aim for even splits with a strong finish in the last round. This workout rewards athletes who can stay composed under breathy fatigue and hold their promise of unbroken barbell cycling.

Workouts with the same "for time" format

Overhead & Over It

2 rounds

400 m run
10 Ring rows/pull ups/chest to bar
15 HR. push ups/HSPU
20 DB snatch -
30 DB OH reverse lunges -
40 Burpee bojump overs

TC: 25

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Rep It and Regret It

For time

30 Ring rows/Pull ups/Chest to bar
50 DB squats -
70 DB snatch -
200 Single unders/100 double unders

On the minut: 3 burpees over DB (start at 00.00)

TC: 15

Compound Interest

For Time

21-15-9
Double DB Power Clean
Ring Rows

12-9-6
Toes to Bar
GHD Sit-Ups

9-6-3
Shuttle Runs
Back Squats @75–80% 1RM

TC: 17

Six by Six

6 Rounds

6 Power cleans
6 Toes to bar
6 Burpee over bar

Chaos Loop

4 Rounds for Time

8 Hang clusters
8 Burpee double jump over bar
3 Rope climbs
18 Toes to bar
18 Alt. DB Snatch

Three-Four-Five

For time

3 Rounds: 3 Wall walk + 8 Back Squat
Rest 1 min
4 Rounds: 9 HR Push ups + 12 Box Jumps
Rest 1 min
5 Rounds: 8 Deadlift + 3 Burpee pull ups / BMU

TC: 17

Cluster Climb

4 Rounds

4 Wall walks
8 Power Cleans
Rest 2 min
4 Rounds
6 Hang Clusters
12 Burpees over bar
TC: 20

Swing Set Circuit

For Time

12 KB Thrusters
12 cal Row
20 Double unders
20 Single crossovers
2 Rope climbs
12 Burpee over rower

Barbell Duel

For Time

21-15-9
Pull-ups
Power Cleans

Rest 2 min

21-15-9
Toes to Bar
Burpees Over Bar

Round 2 is the Real One

The workout

2 Rounds for time

800 meter run
30 Toes to bar
30 Abmat sit-ups
20 Bar-facing burpees
30 Abmat sit-ups
30 Toes to bar
800 meter run

Workouts with simliar Tags

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

The Triplet Gauntlet

For time

10-8-6-4
Back Squat
Shuttle Runs

Rest 1 min

20-15-10-5
Pull ups
Target Burpees

Rest 1 min

30(36)-20(24)-10(12)
Cal Ski erg
Single crossover / Double crossover

TC: 22

Strict Control

EMOM 20

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

The 21-15-9 Trap

3 rounds:

21 Deadlift -
15 Thrusters -
9 Ring rows/Pull ups/Chest to bar

1 min pause

TC: 11

Overhead and Under Pressure

For time

Buy in: 500 m ski

4 rounds:

10 DB OH squats -
15 Ring rows/pull ups
20 Bojump overs

Buy out: 1000 m bike

TC: 18

Engine In, Engine Out

For time

Buy in: 500 m ski

4 rounds:
10 DB OH squats -
15 Ring rows/pull ups
20 Bojump overs

Buy out: 1000 m bike

TC: 18

EMOM workout

Pull & Pray

assault bike workout, EMOM workout, handstand walk workout, rope climb workout, rope pull workout, row workout, wall walk workout

EMOM 6

1: 10-18 cal Assault bike
2: AMRAP Rope pulls/rope climbs

2 min rest

EMOM 6

1: 10-18 cal Row
2: AMRAP Wall walks/handstand walk

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AMRAP workout

Mixed Grip

assault bike workout, farmer carry workout, front squat workout, power clean workout, single crossover workout, toes to bar workout

AMRAP 6

20m Farmer Carry
9 Toes to Bar
6 Front Squats

Rest 3 min

AMRAP 6

6 Power Cleans
9 Cal Assault Bike
20 Single Crossovers

Try it

for time workout

Full Tank Finish

for time workout, Hang Power Clean workout, row workout, running workout, ski erg workout, thruster workout, wall ball workout

For Time

400 m Run
20 Thrusters
400/500 m Row
30 Hang Power Cleans
400/500 m Ski
40 Wall Balls
400 m Run

Try it

for time workout

Engine Sandwich

assault bike workout, row workout, ski erg workout

For Time

40-30-20-10
Cal Assault Bike
Cal Row
Cal Ski

Try it

for time workout

The Thruster Climb

Burpee workout, for time workout, thruster workout, toes to bar workout

For time

12 Knee raises/knees to elbows/Toes to bar
10 Burpees
6 Thrusters - Intermediate: 35/50 RX: 45/65

Rest 30 sec

14 Knee raises/knees to elbows/Toes to bar
10 Burpees
5 Thrusters - Intermediate: 40/60 RX: 50/70

Rest 30 sec

16 Knee raises/knees to elbows/Toes to bar
10 Burpees
4 Thrusters - Intermediate: 45/65 RX: 55/80

Rest 30 sec

18 Knee raises/knees to elbows/Toes to bar
10 Burpees
3 Thrusters - Intermediate: 50/70 RX: 60/85

TC: 12

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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?

Assault Bike
The Assault Bike is a fan-powered machine that delivers one of the most effective full-body conditioning challenges in fitness. Common in high-intensity assault bike workouts, it trains your legs, arms, and lungs all at once — and responds directly to how hard you push.
In this workout, the Assault Bike is used to build power, stamina, and mental toughness. Whether you're sprinting for calories or holding a steady pace, the Assault Bike is perfect for intervals, finishers, or pure engine tests.
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.
thrusters
The thruster is a full-body compound movement that combines a front squat with an overhead press, making it one of the most demanding and effective exercises in any thruster workout.
In this workout, thrusters develop leg drive, shoulder endurance, and core stability, all while elevating your heart rate. Whether using a barbell, dumbbells, or kettlebells, the thruster is a powerful tool for building strength, power, and conditioning — fast.
chest to bar
The chest-to-bar pull-up is a high-skill gymnastics movement that takes traditional pull-ups further by requiring the chest to make contact with the bar. Common in competitive CrossFit and advanced chest to bar workouts, it builds upper body strength, pulling power, and grip endurance.
In this workout, chest-to-bar pull-ups challenge your lats, arms, core, and coordination—especially under high reps or in combination with other movements. Whether performed strict, kipping, or butterfly, chest-to-bar is a true test of bodyweight control and stamina.