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.

Search...

Strength
Bench Press (5x3 @75%)
Every 90 secs

Metcon
For Time (with a Partner)
Partner 1 - 2000m Row
Partner 2 - 20 Thrusters (95/65)
- Switch when 20 thrusters are complete, continue to alternate until 2000m is obtained. -

Strength
Deadlift (5x3 @75%)
Every 90 secs

Metcon 
3 Rounds for time
2 rounds
25/20 Cal Assault Bike
20 Pull Ups
Rest 3:00

2 rounds
20/15 Cal Assault Bike
15 Chest to Bar
Rest 3:00

2 Rounds
15/10 Cal Assault Bike
10 Bar Muscle Up (Burpee Pull Up)

7 min Time Cap (each)

Strength
Front Squat (5x3 @75%)
Every 90 secs

Metcon
For Time
50 GHD Sit Up
50 HSPU
50 Toes to Bar

Rest 5:00

50 Toes to Bar
50 HSPU
50 GHD Sit Up

12 min Time Cap (each)

For Time (with a Partner)
200 Cal. Assault Bike
200 Syncro Air Squats

Strength
Bench Press (5x5 @70%)
Every 2 mins

Metcon
For Time
3 rounds
30 Push Press 75/55
30 Step Back Lunge Steps (Front Rack)
rest 3:00

3 rounds
24 Push Press 95/65
24 Step Back Lunge Steps
rest 3:00

3 rounds
18 Push Press 115/75
18 Step Back Lunge Steps

7 min Time Cap (each)

Strength
Deadlift (5x5 @70%)
Every 2 mins

Metcon 
3 Rounds for time
200m run
15 toes to bar
200m run
15 toes to bar
200m run
15 toes to bar
200m run

Rest 3:00 b/t sets

Strength
Shoulder Press (5x5 @70%)
Every 2 mins

Metcon 
6 sets for Time
15 Cal Assault Bike
12 Lateral Burpee over Bar
9 Clean and Jerk

Set 1/2-135 rest :90 b/t
Set 3/4-155 rest 2:00 b/t
Set 5/6-185 rest 2:30 b/t

Strength
Front Squat (5x5 @70%)
Every 2 mins

Metcon 
4 Rounds for Time
20/15 cal ski
20 GHD Sit Up
20/15 Deficit Push Ups (4in/2in)
20 min Time Cap

Strength
Bench Press (5 RM)
10 mins

Metcon
2 Rounds for time
21-15-9
Power Snatch 115/75
Lateral Burpee over Bar

rest 3:00

9-15-21
Lateral Burpee over bar
Power Snatch 115/75
7 min Time Cap (each)

Strength
Deadlift (5 RM)
10 mins

Metcon
Teams of 2 for Time
3rds
2000m Ski
- Switch every 200m -
* Rest 2 mins b/t rds *