Some time ago, we have created a complete glossary of all terms and abbreviations that you might find on the board of your box, however, we have not investigated the different types of training that are sure to happen in some WOD.
Today we contract on For Time.
Index
What is a training for time?
If you google the definition of For Time CrossFit® it is exactly this:
"These are ways of working where you have to do a certain number of Reps or Rounds as quickly as possible."
Or, you will see a WOD marked on the board, without CAP TIME. You have to do it at your own pace, but trying to finish it as soon as possible.
What are the other types of training we can find?
- AMRAP (as many rounds as possible): the goal is to complete the highest number of repetitions / rounds assigned within the established cap time.
- EMOM (Every Minute On the Minute): you work every minute, in every minute you have to complete the required reps. If you finish before the next minute, take a breath and then start over. The skill can always be the same or vary from minute to minute, in some cases you can even find 1 full min of rest.
- DEAD BY: It is a special type of EMOM; the number of minutes is not predefined, the number of repetitions increases every minute, and the workout ends when the number of repetitions in an assigned minute cannot be completed.
- TABATA: Just like in an EMOM, you can work in intervals, but the number and duration are predefined: 8 intervals of 30 seconds, 20 for work and 10 for rest.
- CHIPPERS: it is a special type of for-time training, which involves 4 or more different exercises and many repetitions. They are usually very long.
- LADDER: This is a special type of for-time training, where the number of repetitions or the weight of the workout is predeterminedly increased or decreased for each round.
Obviously in the WOD you can find one of these but also the mix of various types, depending on the creativity of the coach.
Also, the WOD can be performed individually or in a team by two (or more people), in this case we are talking about Partner Wod or Team Wod.
Examples of training for time
1) WILMOT
6 rounds for time
- 50 air squats
- 25 Ring Dept
2) HEATHER
3 rounds for time
- 550m Row
- 12 Deadlifts (115/70kg)
- 21 Rings Dep
3) ELIZABETH
21-15-9 Reps For Time
- Squat Cleans (60/42kg)
- Ring Dips
4) PEARL HARBOR 12.7.41
For Time
- 12 Ring Dept
- 7 Power Cleans (75/48kg)
- 41s Double Unders
- 12 Ring Dept
- 7 Back Squats (75/48kg)
- 41s Double Unders
- 12 Ring Dept
- 7 Shoulder-to-Overheads ((75/48kg)
- 41s Double Unders
5) FAT AMY
For Time
- 50 air squats
- 10 Burpees
- 40 Sit-Ups
- 10 Burpees
- 30 Lunges (alternating)
- 10 Burpees
- 20 Kettlebell Swings
- 10 Burpees
- 10 meter bear crawl
- 10 Burpees
- 20 Kettlebell Swings
- 10 Burpees
- 30 lunges
- 10 Burpees
- 40 Sit-Ups
- 10 Burpees
- 50 air squats
6) LUMBERJACK 20
For Time
- 20 Deadlifts (125/84kg)
- 400m Run
- 20 Kettlebell Swings
- 400m Run
- 20 Overhead Squats (52/34kg)
- 400m Run
- 20 Burpees
- 400m Run
- 20 Chest-to-Bar Pull-Ups
- 400m Run
- 20 Box Jumps
- 400m Run
- 20 Dumbbell Squat Cleans (20/15kg)
- 400m Run
7) ROY
5 rounds for time
- 15 Deadlifts (102/70kg)
- 20 Box Jumps
- 25 pull-ups
8) HOLBROOK
10 Rounds For Time
- 5 Thrusters (52/38kg)
- 10 pull-ups
- 100m sprint
- 1 minute Rest
9) THE HATEFUL EIGHT
8 Rounds for Time
- 8 Push-Ups
- 8 GHD Sit-Ups
- 8 air squats
- 8 pull-ups
- 8 Deadlifts (43/30kg)
- 8 Hang Power Cleans (43/30kg)
- 8 Shoulder-to-Overheads (43/30kg)
- 8 calories Row
10) FRANK BONOMO
For Time
- 30 Hang Squat Cleans (70/48kg)
- 30 pull-ups