22 For-Time WODs With Scaling Options

For Time 10 min cap Advanced

Bell Sprint Ladder

Kettlebell

For time: 30-24-18-12 kettlebell swings to chest height, with 6 burpees after each set; 10-minute cap.

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Intended stimulus

A fast posterior-chain and burpee couplet that should finish near the cap.

Scale it

Use a lighter bell, step back on burpees, and perform 24-18-12-6 swings.

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For Time 10 min cap Advanced

Barbell Sixes

Barbell

For time, 5 rounds: 6 deadlifts, 6 hang power cleans, 6 front squats at a light technique load; 10-minute cap.

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Intended stimulus

Unbroken barbell cycling with clean mechanics is the priority.

Scale it

Use an empty bar and reduce to 4 reps of each movement.

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For Time 10 min cap Advanced

Dumbbell Dash

Dumbbell

For time, 4 rounds: 10 alternating dumbbell snatches, 8 front-rack reverse lunges, 6 burpees over the dumbbell; 10-minute cap.

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Intended stimulus

Fast transitions and controlled unilateral loading drive a hard sprint.

Scale it

Use dumbbell hang cleans instead of snatches and step over after each burpee.

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For Time 10 min cap Advanced

Vest Tenacity

Weighted vest

Wearing a 10-20 lb vest, complete 5 rounds: 12 air squats, 8 push-ups, 40 m brisk shuttle walk; 10-minute cap.

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Intended stimulus

Loaded bodyweight work creates a dense, short conditioning test.

Scale it

Remove the vest, elevate the push-ups, and walk 20 m.

Compare weighted vests Plan a complete setup

For Time 15 min cap Advanced

Bell Climb

Kettlebell

For time: 10-12-14-16-18 kettlebell swings to chest height, with 8 goblet squats after each set; 15-minute cap.

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Intended stimulus

A rising hinge ladder rewards early restraint and efficient sets.

Scale it

Use a lighter bell and stop the ladder after the set of 16.

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For Time 15 min cap Advanced

Barbell Density Fifteen

Barbell

For time, 6 rounds: 5 deadlifts, 4 hang power cleans, 3 front squats at a moderate technique load; 15-minute cap.

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Intended stimulus

Small barbell sets allow steady strength-speed work without grinding.

Scale it

Use an empty bar and perform 4 deadlifts, 3 cleans, and 2 squats.

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For Time 15 min cap Advanced

Dumbbell Fast Fifteen

Dumbbell

For time, 5 rounds: 12 alternating dumbbell snatches, 10 goblet squats, 8 hand-release push-ups; 15-minute cap.

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Intended stimulus

Moderate dumbbell cycling and push-ups create a sustained fast effort.

Scale it

Use hang cleans, 8 squats, and elevated push-ups.

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For Time 15 min cap Advanced

Vest Shuttle Ladder

Weighted vest

Wearing a 10-20 lb vest, complete 10-8-6-4-2 push-ups and 20-16-12-8-4 air squats, with a 40 m brisk shuttle after each round; 15-minute cap.

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Intended stimulus

Descending loaded calisthenics reward steady movement and clean positions.

Scale it

Remove the vest, elevate push-ups, and halve each shuttle distance.

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For Time 20 min cap Advanced

Kettlebell Mileposts

Kettlebell

For time, 8 rounds: 12 kettlebell swings to chest height, 8 goblet squats, 6 burpees; 20-minute cap.

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Intended stimulus

A repeatable triplet tests hinge endurance and disciplined transitions.

Scale it

Use 8 deadlifts, 6 squats, and 4 step-back burpees.

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For Time 20 min cap Advanced

Barbell Stepdown

Barbell

For time: 10-8-6-4-2 deadlifts, hang power cleans, front squats, and push presses at a light load; 20-minute cap.

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Intended stimulus

Descending barbell volume tests crisp cycling across four movement patterns.

Scale it

Use an empty bar and perform 8-6-4-2 of each movement.

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For Time 20 min cap Advanced

Dumbbell Twenty Test

Dumbbell

For time, 6 rounds: 14 alternating dumbbell snatches, 10 front-rack lunges, 8 burpees over the dumbbell; 20-minute cap.

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Intended stimulus

Unilateral cycling and burpees create a demanding sustained effort.

Scale it

Use hang cleans, 8 lunges, and step-over burpees.

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For Time 20 min cap Advanced

Vest Bodyweight Descent

Weighted vest

Wearing a 10-20 lb vest, complete 5 rounds of 20-16-12-8-4 air squats by round, 10 push-ups each round, and a 60 m brisk shuttle; 20-minute cap.

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Intended stimulus

Loaded leg volume descends while upper-body and shuttle work stay constant.

Scale it

Remove the vest, elevate push-ups, and walk 30 m per round.

Compare weighted vests Plan a complete setup

For Time 30 min cap Advanced

Kettlebell Thirty

Kettlebell

For time, 10 rounds: 15 kettlebell swings to chest height, 10 goblet squats, 5 burpees; 30-minute cap.

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Intended stimulus

High repeatability and conservative early pacing determine success.

Scale it

Use 10 deadlifts, 8 squats, and 4 step-back burpees.

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For Time 30 min cap Advanced

Barbell Long Descent

Barbell

For time: 12-10-8-6-4-2 deadlifts, hang power cleans, front squats, and push presses at a light load; 30-minute cap.

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Intended stimulus

A long descending complex tests strength endurance and technical discipline.

Scale it

Use an empty bar and begin at 8 reps.

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For Time 30 min cap Advanced

Dumbbell Eight-Round Drive

Dumbbell

For time, 8 rounds: 12 alternating dumbbell snatches, 10 front-rack lunges, 8 burpees over the dumbbell; 30-minute cap.

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Intended stimulus

A long unilateral triplet requires measured sets and consistent transitions.

Scale it

Use hang cleans, 8 lunges, and step-over burpees.

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For Time 30 min cap Advanced

Vest Thirty Descent

Weighted vest

Wearing a 10-20 lb vest, complete 10 rounds: 12 air squats, 8 push-ups, and a 60 m brisk shuttle; 30-minute cap.

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Intended stimulus

Loaded calisthenics and walking accumulate into a durable conditioning test.

Scale it

Remove the vest, elevate push-ups, and walk 30 m.

Compare weighted vests Plan a complete setup

For Time 40 min cap Advanced

Kettlebell Forty Test

Kettlebell

For time, 12 rounds: 15 kettlebell swings to chest height, 10 goblet squats, 5 burpees; 40-minute cap.

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Intended stimulus

A long repeatable triplet demands disciplined pace and grip management.

Scale it

Use 10 deadlifts, 8 squats, and 4 step-back burpees.

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For Time 45 min cap Advanced

Barbell Endurance Descent

Barbell

For time: 15-12-9-6-3 deadlifts, hang power cleans, front squats, and push presses at a light load, then repeat 9-6-3; 45-minute cap.

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Intended stimulus

Extended light-bar cycling tests strength endurance while technique remains the limiter.

Scale it

Use an empty bar, omit the repeat, and begin at 9 reps.

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For Time 45 min cap Advanced

Dumbbell Distance

Dumbbell

For time, 12 rounds: 12 alternating dumbbell snatches, 10 front-rack lunges, 8 burpees over the dumbbell; 45-minute cap.

See stimulus, scaling, and gear

Intended stimulus

Long unilateral cycling demands measured transitions and consistent mechanics.

Scale it

Use hang cleans, 8 lunges, and step-over burpees.

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For Time 45 min cap Advanced

Vest Endurance Circuit

Weighted vest

Wearing a 10-20 lb vest, complete 12 rounds: 12 air squats, 8 push-ups, and a 100 m brisk shuttle walk; 45-minute cap.

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Intended stimulus

Loaded calisthenics and brisk walking create a durable grinding effort.

Scale it

Remove the vest, elevate push-ups, and walk 50 m per round.

Compare weighted vests Plan a complete setup

For Time 20 min target Intermediate

You-Go-I-Go Dumbbell Chipper

Dumbbell

With one pair of dumbbells, complete 10 rounds as a team: 10 dumbbell deadlifts, 8 front-rack reverse lunges, 6 push presses. One partner completes a full round while the other rests; alternate rounds.

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Intended stimulus

Short work bouts and forced rest let each athlete push a repeatable pace while sharing one implement.

Scale it

Use one dumbbell, reduce each movement by 2 reps, or stop at 8 total rounds.

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For Time 30 min target Intermediate

Partner Long Chipper

Box Dumbbell

As a team complete 100 box step-ups, 80 dumbbell deadlifts, 60 alternating dumbbell lunges, 40 push-ups and 20 burpees. Split repetitions freely; one partner works at a time.

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Intended stimulus

A longer shared chipper rewards smart rep division and steady transitions instead of early sprinting.

Scale it

Reduce total reps by 25 percent, use a lower box, and perform incline push-ups or step-back burpees.

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