16/20 Cal Ski
16 Back Rack Lunges – Intermediate: @30/45 | RX: @35/50
16/20 Cal Bike
16 Toes to Bar
“The Winter Burn” is a four-round engine-heavy workout that combines monostructural machines with midline and leg fatigue. The pairing of ski and bike with weighted lunges and toes to bar challenges pacing discipline and muscular stamina across a 20-minute time cap.
Each round starts with a 16/20 calorie effort on the ski erg, followed by 16 back rack lunges – Intermediate: @30/45 | RX: @35/50 . Then you’re into a 16/20 calorie bike erg sprint and 16 toes to bar. The legs are under consistent loading, while the core gets blasted by both T2B and the postural demands of loaded lunges. Transitions matter in this one—keep them fast to stay on pace.
Hit a steady but not maximal pace on ski and bike to avoid blowing up. Lunges should be done in 1–2 sets; control the tempo and bracing. Break T2B early if grip starts to fade—keeping short rests is more efficient. This for time workout incorporates ski erg workout, back rack lunge workout, bike erg workout, and toes to bar workout in a tight, full-body challenge that hits lungs, legs, and abs alike.
16/20 Cal Ski
16 Back Rack Lunges – Intermediate: @30/45 | RX: @35/50
16/20 Cal Bike
16 Toes to Bar
“The Winter Burn” is a four-round engine-heavy workout that combines monostructural machines with midline and leg fatigue. The pairing of ski and bike with weighted lunges and toes to bar challenges pacing discipline and muscular stamina across a 20-minute time cap.
Each round starts with a 16/20 calorie effort on the ski erg, followed by 16 back rack lunges – Intermediate: @30/45 | RX: @35/50 . Then you’re into a 16/20 calorie bike erg sprint and 16 toes to bar. The legs are under consistent loading, while the core gets blasted by both T2B and the postural demands of loaded lunges. Transitions matter in this one—keep them fast to stay on pace.
Hit a steady but not maximal pace on ski and bike to avoid blowing up. Lunges should be done in 1–2 sets; control the tempo and bracing. Break T2B early if grip starts to fade—keeping short rests is more efficient. This for time workout incorporates ski erg workout, back rack lunge workout, bike erg workout, and toes to bar workout in a tight, full-body challenge that hits lungs, legs, and abs alike.
Buy in: 120 Single crossovers
3 rounds
15/19 cal Ski erg
4 Wall walks
3 rounds
200 m run
8 Front rack lunges
4 Power jerk
TC: 17
1-2-3-4-5-6
Power Clean
Burpee Chest to bar / Bar Muscle Up (double burpees)
Rest 3 min
6-5-4-3-2-1
Squat Clean
Handstand Push-up
TC: 21
20 Heavy DB Snatch –
80 Wall Balls 14/20 lbs
40 Heavy DB Hang Cleans
130 Single Unders/Double Unders
TC: 26
24/30 Cal Ski Erg (Row)
25 Toes To Bar (V-ups)
25 DB Step ups
20 Box Jumps (air squat)
TC: 20
20 Knee raises/knees to elbows/T2B
20 DB snatch –
20 DB goblet Squat –
20 HR push ups
20 Burpee BoJumps
3 minute rest
10 Knee raises/knees to elbows/T2B
10 DB snatch –
10 DB goblet Squat –
10 HR push ups
10 Burpee BoJumps
TC: 24
400 m Run
20 Kettlebell Swings
Rest 1 min between rounds
40 Toes to Bar
40 Cal Bike Erg
40 DB Snatch
40 Pistol Squats / DB Pistols (RX: @10/15)
40 Burpee Box Jumps
TC: 16
50-40-30-20-10-20-30-40-50
cal bike
Rest 1:1 between rounds
TC: 26
The workout
800 meter run
30 Toes to bar
30 Abmat sit-ups
20 Bar-facing burpees
30 Abmat sit-ups
30 Toes to bar
800 meter run
1 km Bike
28 Squats with D-ball on shoulder
500m Ski erg
28 D-ball cleans
100 Double unders
28 D-ball shoulder to overhead
21-15-9
Ring push ups/Banded ring dips/ring dips
GHD sit ups
Variation of pistols squat/pistol squat
* 2 rope pulls/rope climbs after each round
TC: 17
1 Power snatch – Intermediate: 35/50 RX: 40/60
2 OH squat – Intermediate: 35/50 RX: 40/60
3 Burpees over bar
4 Front squats – Intermediate: 35/50 RX: 40/60
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters – Intermediate: 35/50 RX: 40/60
TC: 16
double dumbbell devil’s press workout, row workout, single crossover workout, toes to bar workout, wall ball workout, wall walk workout
Buy in: 200 Single crossovers
4 Wall walks
8 Double DB devils press
12 Toes to bar
16/20 cal row
20 Wall balls @14/20 lbs
bike erg workout, double under workout, power clean workout, rope climb workout
50-40-30-20-10
Double Unders
Cal Bike
5-4-3-2-1
Power Cleans
Rope Climbs
TC: 24
chest to bar workout, pistol squat workout, pull-up workout, ski erg workout
12 Alt. Pistol Squats
12/15 cal Ski Erg
12 Pull-ups / Chest to Bar
a-jump workout, bar muscle up workout, burpee pull-up workout, double under workout, dumbbell snatch workout, for time workout, single under workout, wall walk workout
100 Single unders / 50 Double unders
35 Alternating DB snatch – Intermediate: RX:
5 Burpee pull up / Bar muscle up
5 Wall walks
35 A-Jumps
100 Single unders / 50 Double unders
Rest 3 min between rounds
TC: 21
double dumbbell hang clean workout, double dumbbell thruster workout, push-up workout, toes to bar workout
6 x 1 min on / 1 min off
A:
8 Double DB Hang Clean & Jerk
Max reps Toes to bar
B:
10 Double DB Thrusters
Max reps Push ups
A for time workout is a classic CrossFit format where the goal is to complete a set list of exercises as fast as possible. Your time becomes your score, making each for time CrossFit workout a race against the clock — and yourself.
In a typical for time workout, you'll perform a fixed number of reps or rounds of movements (e.g., squats, push-ups, burpees, or barbell lifts) and finish them as quickly as you can while maintaining good form. This format pushes you to work hard, manage fatigue, and develop both conditioning and mental toughness.
Builds intensity and urgency into your training
Encourages better pacing, efficiency, and recovery awareness
Easy to track progress over time — beat your previous score!
Works well for individual or group competition-style workouts
Whether you're doing a short sprint or a long chipper, the for time CrossFit workout format is a powerful way to test your limits and stay motivated in your training.
