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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.

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Unbroken Code - Crossfit Workout

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

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

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

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The Repeat Offender

For time

30 sec on / 30 sec off:
15 Weighted bostep overs w. KB -
15 Hang Power clean -
15 Back Squat
15 Pike push ups / HSPU
15 Burpee bojump

2 min rest

For time

15 Weighted bostep overs w. KB
15 Hang Power clean
15 Back Squat
15 Pike push ups / HSPU
15 Burpee bojump

TC: 19

The Two-Ten Split

2 rounds

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

3 minute rest

1 round

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

TC: 24

Wall Walk Wreckage

For time

2-4-6-8-6-4-2

Start every round by doing 2 Wall Walks
Bar facing burpees
Deadlift -
20-40-60-80-60-40-20

Single unders/Double unders

TC: 15

Jump the Line

7 Rounds

6 Overhead Squats
7 Pull-Ups / Chest to Bar
6 High Box Jumps

TC: 12

The Inverter

For time

10-20-30-40-50
Cal bike
100-80-60-40-20
Single unders/double unders

TC: 16

Carry the Climb

3 Rounds

8 Bar Muscle Ups
60 meter Suitcase walk
40 Wall balls

Under Pressure

For Time

10 Shuttle Runs

20 Bench Press

10 Shuttle Runs

40 Toes to Bar

10 Shuttle Runs

60 Wall Balls

Climb Rate

For time

1-2-3-4 Rope climb / Touch and go
1-2-3-4 Wall walks
10-20-30-40 Cal Bike erg
10-20-30-40 Wall balls

Dumbbells & Discipline

2 rounds for time

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

Workouts with simliar Tags

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

Burpee Buildup

EMOM 5

6 Pull ups / C2B
6 KB Clean & Jerk -
6 KB goblet lunges

2 min rest

EMOM until failure

2 Hang Squat clean + 2 Front squat + 2 Power Jerk +
4 Burpee over bar (add 1 more burpees every round)

Enduro DT Cindy

E6MOM x 4 (24 min)

1: 600/800 m Ski + 2 rounds Double DB DT
2: 600/800 m Row + 2 rounds Cindy
3: 600/800 m Ski + 2 rounds Double DB DT
4: 600/800 m Row + 2 rounds Cindy

Pyramid Scheme

For time

12-10-8-6-4-2-4-6-8-10-12
Cal Assault bike
Burpees

TC: 17

14 Problems, No Rest

AMRAP 17

14 Ring rows/pull ups
14 Front squats - RX: 35/50
14 Atomic sit ups / V-ups
14 Shoulders to overhead
14 KB swings -

Open 22.3

For time

21 Jumping pull ups/pull ups
42 Single unders/Double unders
21 Thrusters (weight 1) -
18 Pull ups/Chest to bar
36 Single unders/Double unders
18 Thrusters (weight 2) -
15 Chest to bar/Bar muscle ups
30 Single unders/Double unders
15 Thrusters (weight 3) -

TC: 12

AMRAP workout

The Longest Loop

Burpee workout, chest to bar workout, goblet step-up workout, kettlebell overhead lunge workout, kettlebell snatch workout, pistol squat workout, pull-up workout, ring row workout, wall walk workout

AMRAP 17

15 Alternating KB overhead reverse lunges -
13 Ring rows/Pull ups/Chest to bar
11 Variation af pistol squats (bench or band) / Pistol squats
3 Wall walks
11 Burpees
13 KB goblet Step ups -
15 KB snatch -

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for time workout

The Grind Circuit

air squat workout, bar muscle up workout, bike erg workout, kettlebell push press workout, pull-up workout

5 rounds:

2 Burpee (banded) pull up / Banded bar muscle up/ Bar muscle up
12/15 cal Bike
16 KB Push press -
25 Air squats

TC: 18

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EMOM workout

Five Minutes of Fury

assault bike workout, box jump workout, EMOM workout, push-up workout, row workout, wall ball workout

EMOM 20

1: 10-18 Bojumps
2: 10-18 cal Assault bike
3: 10-18 Push ups
4: 10-18 cal Rowing
5: 10-18 Wall balls

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for time workout

Upside Strength

bar muscle up workout, chest to bar workout, dumbbell clean and jerk workout, dumbbell front rack squat workout, handstand walk workout, wall walk workout

4 Rounds

3 Wall walks / 10 meter Handstand Walk
12 Alt. DB Clean & Jerk
8 Chest to bar / 5 BMU
12 DB Front Rack Squats

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for time workout

Banded Bar Ladder

banded bar muscle up workout, chest to bar workout, squat clean workout

For time

For time
5-10-5-10-5 Banded Bar Muscle up OR Chest to bar
10-8-6-4-2 Squat cleans

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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.