For Time

If a workout is graded as For Time, the goal is to perform the specified amount of work as soon as possible (AFAP). The ranking "For Time" workouts is calculated as the cumulative amount of minutes and seconds (e.g. 08:15) on the clock when the last rep of the exercise is done.

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5 Rounds for Time

15/10 calorie Assault Bike
10 Burpees

10 Rounds for Time

200 meter Run
10 calorie Assault Bike
10 Russian Kettlebell Swings (70/53 lb)

1 minute Rest after each round

For Time

5 mile Assault Air Bike (in 2 minute max intervals)

After each 2-minute interval, if the 5-mile goal is not met, perform:
50 Air Squats
50 Push-Ups
50 AbMat Sit-Ups

5 Rounds for Time

5 Sumo Deadlift High-Pulls (135/75 lb)
10 Power Curls (135/75 lb)
15 Ground Presses (135/75 lb)
20 calorie Assault Air Bike
25 AbMat Sit-Ups

5 Rounds for Time

30 calorie Assault Air Bike
25 Sit-Ups
20 Lunges
15 Kettlebell Swings (60/45 lb)
10 Push-Ups
5 Chest-to-Bar Pull-Ups

4 Rounds for Time

14 calorie Bike
16 Thrusters (95/65 lb)
10 Kettlebell Swings (53/35 lb)
14 calorie Bike
16 Box Jumps (24/20 in)
10 Air Squats
14 calorie Bike
16 Wall Ball Shots (20/14 lb)
10 Burpees

6 Rounds For Time

50 Air Squats
25 Ring Dips

3 Rounds For Time

25 Muscle-Ups
100 Air Squats
35 GHD Sit-Ups

For Time

50-40-30-20-10 reps of:
Burpee Jumping Air Squats
Push-Ups

6 Rounds For Time

30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run