Under Pressure - Crossfit Workout

For Time

10 Shuttle Runs

20 Bench Press - 70–75% of your 1RM

10 Shuttle Runs

40 Toes to Bar

10 Shuttle Runs

60 Wall Balls 14/20 lbs

The Workout description

Workout Overview

This for-time workout layers strength, skill, and stamina across a descending ladder of gymnastics and weightlifting, with running intervals separating each segment. The combination of bench press, toes to bar, and wall balls surrounded by shuttle runs ensures full-body fatigue and tests your ability to shift gears quickly under pressure. The strict time cap of 13 minutes pushes athletes to move with urgency while maintaining control and consistency.

Execution and Focus

The opening and mid-workout shuttle runs provide pacing opportunities, but should be approached with intensity. The bench press—performed at 70–75% of your 1RM—demands raw pushing strength and tight control. Stay focused on tight form and proper spotting if needed. Toes to bar challenge coordination and grip, especially after heavy pressing. Then, as fatigue sets in, the final wave of shuttle runs and 60 wall balls drive your stamina and shoulder endurance to their limits.

Strategy and Finish

Break the bench press into manageable sets, and maintain rhythm during toes to bar with planned breaks to avoid burnout. The final wall ball set is where the workout is truly won—stay composed, keep breathing, and drive through the reps. This shuttle run workout, bench press workout, toes to bar workout, wall ball workout, and for time workout will leave you breathing heavy and sharpen your capacity to perform across multiple domains under fatigue.

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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?

bench press
The bench press is a foundational upper-body strength movement where the athlete presses a barbell from chest to full extension while lying on a bench. Central to any serious bench press workout, it’s a proven builder of raw pushing power and muscle mass.
In this workout, the bench press targets the chest, triceps, and shoulders—developing pressing strength and upper-body control. Whether trained for max strength, hypertrophy, or accessory work, the bench press remains a cornerstone of effective strength programming.
wall ball
The wall ball is a classic CrossFit movement that combines a front squat and an explosive throw, targeting your legs, shoulders, and lungs in one fluid motion. It’s a staple in any high-intensity wall ball workout, known for quickly elevating your heart rate.
In this workout, wall balls build endurance, coordination, and full-body power. Whether you're using a 10 or 20 lb ball, this simple movement delivers serious results — especially when the reps start adding up.
T2B
Toes to bar is a powerful gymnastics movement that targets your core, grip, lats, and hip flexors, making it a key element in many high-intensity toes to bar workouts.
In this workout, toes to bar challenge your core strength, rhythm, and coordination while under fatigue. Whether you're kipping or going strict, it’s an essential skill for improving gymnastics capacity and midline control in CrossFit.
shuttle run
The shuttle run is a high-intensity, agility-based movement that involves running back and forth between two points. Common in shuttle run workouts, it develops speed, acceleration, change-of-direction skills, and aerobic capacity.
In this workout, shuttle runs challenge your footwork, coordination, and cardiovascular endurance—especially when combined with strength movements. Whether done for distance, time, or reps, the shuttle run is a simple yet effective way to improve athletic conditioning.