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.
assault bike workout, double under workout, farmer carry workout, for time workout, knee raises workout, knees to elbows workout, toes to rings workout
30 Double unders
20 m farmer walk -
10 Knee raises in rings / Knees to elbow / Toes to ring
500/800, 650/1000, 800/1200 watt assault bike
TC: 12
bike erg workout, box jump over workout, dumbbell overhead squat workout, pull-up workout, ring row workout, ski erg workout
Buy in: 500 m ski
10 DB OH squats -
15 Ring rows/pull ups
20 Bojump overs
Buy out: 1000 m bike
TC: 18
burpee over bar workout, double under workout, for time workout, reverse lunge workout, single crossover workout, strict pull-up workout
40 Double Unders / 40 Single Crossovers
10 Front Rack Reverse Lunges
8 Burpees Over Bar
6 Strict Pull-Ups
box jump workout, for time workout, overhead squat workout, pull-up workout
6 Overhead Squats
7 Pull-ups or C2B
6 High Box Jumps @24/30 inch
for time workout, Hang Power Clean workout, row workout, running workout, ski erg workout, thruster workout, wall ball workout
400 m Run
20 Thrusters
400/500 m Row
30 Hang Power Cleans
400/500 m Ski
40 Wall Balls
400 m Run
bench press workout, for time workout, shuttle run workout, toes to bar workout, wall ball workout
10 Shuttle Runs
20 Bench Press
10 Shuttle Runs
40 Toes to Bar
10 Shuttle Runs
60 Wall Balls
assault bike workout, cluster workout, for time workout, shoulder to overhead workout, squat clean workout
10/13 Cal assault bike
6 Squat cleans -
10/13 Cal assault bike
4 Shoulders to overhead
10/13 Cal assault bike
2 Clusters
TC: 20
double under workout, ghd sit-up workout, kettlebell cluster workout, single under workout, ski erg workout
1: 10/15 cal Ski erg
2: 10-15 GHD sit ups
3: 50 DU/75 SU
4: 10 DBL KB clusters -
5: Pause
clean workout, for time workout, row workout, running workout, snatch workout
200 m run
16 Snatch -
200 m run
12 Snatch
200 m run
8 Snatch
200 m run
4 Snatch
200 m run
Rest 3 min
200/300 m row
16 Clean -
200/300 m row
12 Clean
200/300 m row
8 Clean
200/300 m row
4 Clean
200/300 m row
TC: 27
air squat workout, bike erg workout, Deadlift workout, ski erg workout
6/10 / Intermediate: 8/12 / RX: 10/14 Cal ski
Then: MaDeadlifts in remaining time -
Complete 60 total deadlifts
TC: 13
3 min pause
8/12 / Intermediate: 10/14 / RX: 12/16 cal bike
Then: MaAir Squats in remaining time
Complete 100 Air Squats
TC: 13
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.
