WOD format · Finish the work as fast as possible
FOR TIME WORKOUT
A set amount of work, done as fast as possible. The clock counts up and your finish time is the score. Most For Time workouts also have a time cap.
- For time:
- 21-15-9
- Calorie row
- Burpees over the rower
Score: finish time, e.g. 8:42. Capped? Record the reps you completed.
What a For Time workout is
In a For Time workout the work is fixed and the time is open: the opposite of an AMRAP. You finish everything that is written on the board, and the clock tells you how long it took.
Most For Time workouts have a time cap, for example 15 minutes. If the cap hits before you are done, you stop and record how much of the work you completed. Formats like 21-15-9, rounds for time and chippers are all For Time workouts.
How to score and log For Time workouts
- Finished: record your time, for example 8:42.
- Capped: record that you hit the cap and the reps you completed, for example “cap, 142 reps”. Do not compare that with a finish time.
- Context: loads, scaling and how you broke up big sets. A Fran at 30 kg and a Fran at 43 kg are two different workouts.
The workout tracking guide compares the scoring of all WOD formats side by side.
For Time strategy and tips
- Know your splits. Decide before the start how you will break up the big sets, like 21 thrusters as 11 + 10.
- The middle round decides the time. In a 21-15-9, the round of 15 is where people slow down the most. Keep moving there.
- Respect the time cap. If the cap is tight for you, scale so you can finish. A finished, scaled workout tells you more than a capped one.
For Time workout examples
Frequently asked questions
What does “For Time” mean in a WOD?
For Time means you complete a fixed amount of work as fast as possible. Your score is the time it took to finish.
What is a time cap?
A time cap is the maximum time allowed for a For Time workout. If you have not finished when it runs out, you stop and record the work you completed instead of a time.
How do you score a capped For Time workout?
Note that you hit the cap and how many reps you completed. Some gyms add one second per missing rep to rank athletes, but for your own log the completed reps are the clearest record.
Log your For Time workouts in FreeWOD
FreeWOD is a free WOD tracker for iPhone and Android with For Time built in as a workout format, next to the other common formats. Log your score with notes and RPE, save workouts as templates and compare repeat attempts. No account, no ads, your data stays on your device.