8 For Time Workouts To Crank Up Your Endurance (With Scaled Options)

CrossFit For Time workouts are a demanding type of training that will leave you gasping for air at the end. For Time means you have to perform a series of movements as fast as possible. If, in the end, you are not feeling tired and out of breath, it means you could have pushed the limit more.

For Time workouts are a great way to improve agility while toning the muscles in a fast, sometimes frenetic, pace. It is also the easiest way to compare your strength and conditioning with other athletes in the CrossFit community.

These next 8 WODs will test your ability to keep a high level of intensity for a specific duration. Do not lose time, add these to your next training. All workouts include a scaled version.

1. “Ski Bells”

The “Ski Bells” will combine core and lower body weightlifting utilizing a kettlebell, interspersed with low weight, high heart rate movement on the ski ergometer. The workout concludes when the athlete finishes all the exercises.

Score: time it took to complete all of the reps.

For Time:

  • 40 kettlebell snatches (24/20 kg)
  • 20 calorie ski
  • 40 kettlebell goblet squats (24/20 kg)
  • 20 calorie ski
  • 40 kettlebell clean-and-presses (24/20 kg)
  • 20 calorie ski
  • 40 kettlebell swings (24/20 kg)
  • 20 calorie ski

Good Scores for “Ski Bells”

– Beginner: more than 20 minutes

– Intermediate: 16-20 minutes

– Advanced: 14-16 minutes

– Elite: <14 minutes

Tips and Strategies

Advanced and elite athletes should be able to push the pace on the Ski Bells. Beginners should pace early, since the kettlebell volume is higher than most people are used to.

You can break up the kettlebell repetitions into manageable shorter sets – instead of doing 20 kettlebell snatches with one hand and then switching to the other, you can divide in 10-10-10-10 reps before moving on to the next exercise.

The ski ergometer can be used as a recovering part of the workout. Listen to the sound of the skierg flywheel. When you hear a loud, whooshing noise, wait one second. As the flywheel starts to slow down, pull the handles again. This will ensure efficiency and help you keep a steady heart rate.

Scaling For “Ski Bells”

This WOD is meant to work on strengthening your lower body with high volume weightlifting. Most athletes should finish “Ski Bells” in less than 20 minutes. Repetitions should be mostly unbroken.

When it comes to scaling movement, use a lighter kettlebell and cut by half the calorie on the ski ergometer.

Beginner

For time

  • 20 kettlebell snatches (16/12 kg)
  • 10 calorie ski
  • 20 kettlebell goblet squats (16/12 kg)
  • 10 calorie ski
  • 20 kettlebell clean-and-presses (16/12 kg)
  • 10 calorie ski
  • 20 kettlebell swings (16/12 kg)
  • 10 calorie ski

Workout by coach Pete Marjamaa

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