2 Wall walks
14/18 Cal Row
28 Wall balls @14/20 lbs
80 Double unders
TC: 14
This three-round workout layers skill, stamina, and conditioning in a way that hits every part of the body. Wall walks demand shoulder strength and control, rowing challenges aerobic capacity, wall balls deliver consistent leg and shoulder fatigue, and double unders put your coordination and calves to the test. All within a tight 14-minute time cap.
Open each round with strong, steady wall walks—shoulders tight, hips stacked. Don’t rush these and burn out early. On the rower, stay smooth and consistent with a damper setting that allows quick transitions without blowing up your grip. Wall balls should be unbroken if possible—breathe at the top and find a rhythm. Then hit the double unders calm and collected. Avoid early no-reps and keep your rope close if you trip up.
Each round should take about 4 minutes, leaving a narrow buffer. Stick to a plan: break wall balls into 14-14 if needed, and don’t waste seconds between movements. The final set of double unders will be the real separator—stay calm and push through. Know your strengths, pace the first round, and attack the last. If you're chasing the cap, round 3 needs to be your fastest.
2 Wall walks
14/18 Cal Row
28 Wall balls @14/20 lbs
80 Double unders
TC: 14
This three-round workout layers skill, stamina, and conditioning in a way that hits every part of the body. Wall walks demand shoulder strength and control, rowing challenges aerobic capacity, wall balls deliver consistent leg and shoulder fatigue, and double unders put your coordination and calves to the test. All within a tight 14-minute time cap.
Open each round with strong, steady wall walks—shoulders tight, hips stacked. Don’t rush these and burn out early. On the rower, stay smooth and consistent with a damper setting that allows quick transitions without blowing up your grip. Wall balls should be unbroken if possible—breathe at the top and find a rhythm. Then hit the double unders calm and collected. Avoid early no-reps and keep your rope close if you trip up.
Each round should take about 4 minutes, leaving a narrow buffer. Stick to a plan: break wall balls into 14-14 if needed, and don’t waste seconds between movements. The final set of double unders will be the real separator—stay calm and push through. Know your strengths, pace the first round, and attack the last. If you're chasing the cap, round 3 needs to be your fastest.
10/13 Cal Ski Erg
9 Power Clean
4 Burpee Pull up / Bar Muscle ups
Into
4 Rounds
200 m Run
9 Pull ups
4 Shoulders to overhead
TC: 20
10-8-6-4-2 Shuttle runs
Burpee pull up / Bar muscle up
100-80-60-40-20 Double unders
2-4-6-8-10 Clusters
TC: 23
8 Thrusters -
8 Ring rows/Pull ups/C2B
8 Power cleans
8 Knee raises/knees to elbows/T2B
30 sec rest
TC: 16
Choose your weapon: bike, ski, or row.
40-30-20-10-20-30-40 cal
Rest 1:1 between each round
TC: 25
1 Power snatch - Intermediate: 35/50 RX: 40/60
2 OH squat - Intermediate: 35/50 RX: 40/60
3 Burpees over bar
4 Front squats - Intermediate: 35/50 RX: 40/60
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters - Intermediate: 35/50 RX: 40/60
TC: 16
1: 8–12 Box Step Overs
2: 3 Wall Walks
Rest 2 min
1: 10/14 Cal Assault Bike
2: 8–12 Burpee Double DB Deadlifts
Rest 2 min before next round
24 High wall balls (10/11 ft @14/20 lbs)
14 Double DB Hang cleans
14 DB Step overs
Rest 1:1 between rounds
6 Overhead Squats
7 Pull-ups or C2B
6 High Box Jumps @24/30 inch
12/18 cal assault bike
12 Double DB hang snatch -
12 Double DB front rack reverse lunges
90 sec rest between rounds
TC: 23
3 Wall Walks / 8 m Handstand Walk
9 Kettlebell Swings
12 Box Jumps
14/18 Cal Ski
1: Max Cal Ski
2: 4 Wall Walks
3: Max Cal Assault Bike
4: 12 C2B / 4 Bar Muscle Ups
5: Rest
for time workout, handstand push-up workout, pike handstand push-up workout, rope climb workout, rope pull workout, strict handstand push-up workout, wall ball workout
1-2-3-4-5
Pike handstand push ups/Handstand Push up/S. HSPU
Rope pulls/Rope climb
10-20-30-40-50
Wall balls 14/20 lbs
TC: 16
dumbbell clean workout, farmer carry workout, wall walk workout
2 wall walk
10 Double DB clean -
20 m farmer walk -
TC: 18
double crossover workout, double dumbbell front squat workout, double dumbbell push press workout, row workout, single crossover workout
12/16 Cal Row
12 Double DB Push Press
12 Double DB Front Squats
40 Single Crossovers / 30 Double Crossovers
bike erg workout, handstand walk workout, kettlebell clean workout, kettlebell front rack lunge workout, wall walk workout
1000/1200 m Bike erg
3 Wall walks / 10 m Handstand walk
10 Kettlebell Clean
8+8 KB Single Arm Front Rack Lunges
bar facing burpee workout, row workout, squat snatch workout
8/10 cal Row
4 Squat snatch
4 Bar facing burpees
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.
