What is a good time for For Time?

Good times for For Time depend on your fitness level: Elite athletes finish under 22:00, advanced athletes target 22:00-13:30, intermediate athletes aim for 13:30-8:30, and beginners should focus on proper form over 8:30.

What is considered a good For Time time?

A good For Time time for most CrossFit athletes is between 13:30-8:30 (intermediate level). Elite times are under 22:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do For Time?

Your For Time pace should match your fitness level. Beginners should aim to finish around 8:30 with good form, while advanced athletes can target 22:00-13:30. Always prioritize proper movement over speed.

How do I scale For Time?

For Time can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does For Time work?

For Time primarily works the muscles involved in Dumbbell Hang Squat Clean, Burpee Box Jump, Pull-Up. This workout develops muscular endurance, explosive power.

Workout Description

FOR TIME 15-12-9-6-3 reps for time of: Pull-ups Burpee Box Jumps, 60/50 cm DB Hang Squat Cleans, 22.5/15 kg

Why This Workout Is Hard

This workout combines moderate loads (22.5/15kg DBs, 60/50cm box) with high-skill movements and significant fatigue accumulation. The descending rep scheme (15-12-9-6-3) creates continuous intensity without built-in recovery. Pull-ups after burpee box jumps compound grip and shoulder fatigue. The 45 total reps across three demanding movements, executed for time, creates substantial metabolic stress. Average athletes will struggle with movement quality and pacing, requiring scaling.

Benchmark Times for For Time

Elite: <3:23
Advanced: 4:15-5:23
Intermediate: 6:45-8:30
Beginner: >22:00

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Total 45 reps across three demanding movements taxes muscular endurance significantly. Pull-ups and cleans stress upper body; burpee box jumps stress lower body and grip endurance.
Power (8/10): Burpee box jumps are highly explosive. DB hang squat cleans require rapid hip extension and catch. Pull-ups demand explosive pulling power. Power is a primary stimulus.
Endurance (7/10): The descending rep scheme (15-12-9-6-3) maintains elevated heart rate throughout. Continuous movement with minimal rest demands sustained cardiovascular capacity over 8-12 minutes.
Speed (7/10): For-time format demands fast cycling and minimal transition time. Descending reps allow acceleration as fatigue accumulates. Quick movement transitions between three distinct movements required.
Strength (6/10): DB hang squat cleans at moderate loads (22.5/15kg) require force production. Pull-ups demand relative strength. Box jump height (60/50cm) requires power but moderate strength demand overall.
Flexibility (5/10): Pull-ups require shoulder mobility; hang squat cleans demand ankle, hip, and thoracic mobility; burpee box jumps need hip and ankle range. Moderate mobility demands throughout.

Movements

Dumbbell Hang Squat Clean
Burpee Box Jump
Pull-Up

Benchmark Notes

Pull-up capacity, burpee box jump pacing, and DB hang squat clean cycling under fatigue are the primary limiters. L5 (~9.5 min) breaks pull-ups into sets of 5-7, does burpee box jumps steadily, and cycles DBs in 2-3 sets per round. Elite athletes maintain near-unbroken sets throughout.

Modality Profile

Pull-Up is Gymnastics (bodyweight). Burpee Box Jump is Gymnastics (bodyweight coordination skill combining burpee and box jump). Dumbbell Hang Squat Clean is Weightlifting (external load). 2 of 3 movements are Gymnastics, 1 of 3 is Weightlifting.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	The descending rep scheme (15-12-9-6-3) maintains elevated heart rate throughout. Continuous movement with minimal rest demands sustained cardiovascular capacity over 8-12 minutes.
Stamina	8/10	Total 45 reps across three demanding movements taxes muscular endurance significantly. Pull-ups and cleans stress upper body; burpee box jumps stress lower body and grip endurance.
Strength	6/10	DB hang squat cleans at moderate loads (22.5/15kg) require force production. Pull-ups demand relative strength. Box jump height (60/50cm) requires power but moderate strength demand overall.
Flexibility	5/10	Pull-ups require shoulder mobility; hang squat cleans demand ankle, hip, and thoracic mobility; burpee box jumps need hip and ankle range. Moderate mobility demands throughout.
Power	8/10	Burpee box jumps are highly explosive. DB hang squat cleans require rapid hip extension and catch. Pull-ups demand explosive pulling power. Power is a primary stimulus.
Speed	7/10	For-time format demands fast cycling and minimal transition time. Descending reps allow acceleration as fatigue accumulates. Quick movement transitions between three distinct movements required.