WOD

CF FITNESS

Strength
Every 90sec for 9min
1 x Snatch Pull
1 x Power Snatch
1 x Squat Snatch

Build up

Workout
Team of 2
I GO YOU GO
20 Rounds of
30 x DU/60 x SU
8 x Single Arm Alternate DB Snatches (25/15)
8 x Burpees Over DB

ULTIMATE BURNOUT

Every 10min for 30min
400m Ski
20 x Box Jump Over
400m Row
20 x Dual DB Hang Snatches
800m Bike

CF FITNESS

Strength
Every 2min for 10min
3 x Pause Back Squats
3 x Back Squats

Across all sets 70% of 1RM Back Squat

Workout
EMOM x 20min
1) 18/14 x Calories
2) 8 x Power Snatches 40/25
3) 15-20 x Chest to Bar
4) Rest

ULTIMATE BURNOUT

Team of 2
100 x Cal Ski
50 x Dual DB Devil Press
50 x Sit ups
100 x Cal Row
50 x Dual DB Lunges
50 x Push ups
100 x Cal Bike

CF FITNESS

Strength
3 Sets of
10 x Ring Push ups
5 x Strict Ring Pull ups/Jumping Ring Pull ups
10 x Dual DB Arnold Press
40sec Hollow Hold

Workout
AMRAP 18min
40 x Dual DB Front Rack Lunges (2×25/2×15)
30/20 x Calories
20 x Dual DB Deadlifts
10 x HSPU

ULTIMATE BURNOUT

Every 2min for 30min
1) 350m Ski
2) 350m Row
3) 10-14 x Dual DB Rows
10-14 x Dual DB Push Press
10-14 x Dual DB Front Squats
4) 700m Bike
5) 10-15 x Burpee Box Jumps

CF FITNESS

Strength
Every 2min for 10min
1 x Power Clean
1 x Jerk
1 x Squat Clean
1 x Jerk

Start 65% of 1RM Clean and Jerk
and then Build up

Workout
Team of 2
500m Run Together
Then,
2 Rounds of
100 x DU/200 x SU
45 x Toes To Bar
30 x Squat Cleans (70-50/45-35)
Then,
50 x Clean and Jerks

ULTIMATE BURNOUT

Team of 2
AMRAP 10min
20 x Burpees Over DB
40 x Single Arm DB Hang Clean and Jerks
60 x DB Lunges

Rest 1min

AMRAP 10min
20 x Push usp
40 x Cal Ski
60 x Wall Balls

Rest 1min

AMRAP 10min
20 x Sit ups
40 x Cal Row
60 x Cal Bike

CF FITNESS

Strength
Every 2min for 10min
4 x Pause Back Squats
3sec pause at the bottom
Start from 60% of 1RM

Workout
6-5-4-3-2-1
Wall Walks and step on plate 20/10
*After each set
6 x Power Cleans 60/40
9 x Front Squats

ULTIMATE BURNOUT

Team of 2
For Time
50 x Wall Balls
2000m Ski
50 x Wall Balls
2000m Row
50 x Wall Balls
4000m Bike

CF FITNESS

Skill: Bar Muscle ups

12 Rounds of
3 x Bar Muscle up/6 x Pull ups
6 x HSPU
9 x Dual DB Hang Squat Cleans
12/10 x Calories

ULTIMATE BURNOUT

3 Sets of
1min ON 1min OFF
1) Max Cal Ski
2) Max Reps Single Arm DB Devil Press
3) Max Cal Row
4) Max Reps Single Arm DB Lunges
5) Max Cal Bike
6) Max Reps Burpee Box Jumps

CF FITNESS

Strength
Everu 90sec for 9min
1 x Snatch Pull
1 x Squat Snatch
1 x Overhead Squat

Build up

Workout
For Time
3 Rounds of
250m Run
30/24 x Calories
30 x Wall Balls
30 x KB Swings

ULTIMATE BURNOUT

Team of 2
i go u go

AMRAP 10
10/8 cal ski
Every change 20 alt vups

Rest 2

AMRAP 10
12/10 cal row
Every change 6 burpees

Rest 2
AMRAP 10
15/12 cal bike (damper 10)
Every change 12 dual db thrusters

CF FITNESS

Strength
Every 2min for 10min
5 x Deadlifts

Build Up

Skill: Double Unders

Workout
4 Rounds of
75 x Double Unders
21 x Power Snatches 40/25
15 x Box Jumps
9 x Chest To Bar

ULTIMATE BURNOUT

40sec ON 20sec OFF

Emom 30minutes
1. wallballs
2. Calories ski
3. Burpees jump forward run back
4. Calories row
5. Russian kb swings
6. Calories bike

CF FITNESS

Skill: hswalk

Workout
4 Sets of
AMRAP 4min
20 x Wall Balls
15/12 x Calories
10m HS Walk
Max Reps Burpee To Target

Rest 1min Between Sets

ULTIMATE BURNOUT

4 rounds of
1 min on
30 seconds off

1. box jumps
2. Bike
3. Hand release pushups
4. Row
5. Alt db snatch
6. Ski

CF FITNESS

Strength
Every 2min for 10min
1 x Clean Pull
1 x Hang Power Clean
1 x Hang Squat Clean
1 x Front Squat
1 x Jerk

Build up

Workout
Team of 2
200 x DU/400 x SU
100 x Calories
80 x Toes to Bar
70 x Hang Power Cleans
60 x Push Jerks

60/40kg

ULTIMATE BURNOUT

Team of 2
I GO YOU GO
10 Rounds of
150m Ski
8 x DB Lunges
8 x Burpees

Then,

10 Rounds of
150m Row
15 x Wall Balls

Then,

10 Rounds of
8 x Dual DB Hang Snatches
6 x Dual DB Front Squats
4 x Dual DB Push ups

CF FITNESS

Strength
Every 2min for 10min
Front Squat
Set 1=8 Reps 65%
Set 2=6 Reps 70%
Set 3=4 Reps 75%
Set 4=3 Reps 80%
Set 5=1 Rep 85%

Workout
5 Rounds of
50 x DU/100 x SU
10 x Deadlifts 100/70
15 x HSPU
20/16 x Calories

ULTIMATE BURNOUT

every 3 for 30 minutes

1) 20 Hang Squat clean thrusters

2) 500m ski

3) 25 wall bals + 25 medball situps

4) 500m row

5) 1k bike

CF FITNESS

Skill: Bar Muscle up

Workout
EMOM x 25min
1) 5 x Burpee To Bar Muscle up
2) 15 x Dual DB Thrusters
3) 15 x Box Jump Over
4) 20/16 x Calories
5) Rest

ULTIMATE BURNOUT

EMOM x 30min
1. 15/12 Cal Ski
2. 45sec max reps burpees
3. 15/12 cal row
4. 45sec max reps Wall balls
5. 15/12 cal Bike
6. 45sec Plank hold

CF FITNESS

Strength
Every 90sec For 12min
1 x Snatch Pull
2 x Hang Squat Snatches
2 x Overhead Squats

Build Up

Workout
EMOM x 20min
1) 10 x Hang Power Snatches 40/25
2) 20 x Wall Balls
3) 15/12 x Calories
4) 10 x Burpee Box Jumps
5) Rest

ULTIMATE BURNOUT

AMRAP 30min
250m Ski
30 x Lunges
30 x Mountain Climbers
250m Row
30 x Push ups
30 x Sit ups/V ups
500m Bike
20 x TRX Rows
20 x TRX Jumping Squats

CF FITNESS

Skill: HS Walk

Workout
5 Rounds of
15m HS Walk
10 x Single Arm DB Snatches Right Arm
15 x Toes To Bar
10 x Single Arm DB Snatches Left Arm
15/12 x Cal Row

Accessory Strength
3 Sets of
15 x Hammer Curls
15 x Skull Crushers

ULTIMATE BURNOUT

Every 3min for 30min
1) 500m Ski
2) 10 x Dual DB Devil Press + 20 x Dual DB Squats
3) 500m Row
4) 12 x Dual DB Box Step up+ 12 x Dual DB Push Press
5) 1000m Bike

CF FITNESS

Strength
Every 90sec for 12min
1 x Clean Pull
1 x Hang Squat Clean
1 x Front Squat
1 x Push Jerk

Build up after each set

Workout
Team of 2
I GO YOU GO
12 x Rounds of
10 x Burpees Over Bar
7 x Deadlifts
5 x Hang Squat Cleans
3 x Push Jerks

Rx Weight 70/45

ULTIMATE BURNOUT

Team of 2
I GO YOU GO
8 Rounds of
10/7 x Cal Ski
8 x Wall Balls
8 x Sit ups

Then,

8 Rounds of
10/7 x Cal Row
8 x Push ups
6 x Jumping Squats

Then,

8 Rounds of
10/7 x Cal Bike
8 x Burpees

CF FITNESS

Strength:
12 min to find your max
Hang Power Clean and Push Jerk

For time:
21 x Clean and Jerk 60/40
750m Row/Run
15 x Squat Cleans
500m Row/Run
9 x Clusters
250m Row/Run

ULTIMATE BURNOUT

Team of 2
2 Rounds of
500m Ski
50 x Wall Balls

Then,

2 Rounds of
700m Row
40 x Push ups
40 x Lunges

Then,

2 Rounds of
1200m Bike
40 x Burpee Box Jumps

CF FITNESS

Skill: Ring MU

Workout
9 x Ring MU
Then,
3 Rounds of
21/16 x Calories
20 x Single Arm DB Snatches
30 x Wall Balls
Then,
6 x Ring MU
Then,
3 Rounds of
21/16 x Calories
20 x Pistols/Reverse Lunges
10 x HSPU
Then,
3 x Ring MU

ULTIMATE BURNOUT

AMRAP 9min
5 x Push ups
10 x Cal Ski
15 x Squats

Rest 2min

AMRAP 9min
10 x Dual DB Hang Snatches
10 x Burpees Over DB
200m Row

Rest 2min

AMRAP 9min
400m Bike
10-15-20-25-30…etc
KB Swings

CF FITNESS

Strength:
Deadlift
Every 2 min 10 min
Set 1: 8 reps 65%
Set 2: 6 reps 75%
Set 3: 4 reps 80%
Set 4: 3 reps 85%
Set 5: 2 reps 90%

Team of 2
50-40-30-20-10
Hang Power Clean
Push Jerk 60/40
Calories

ULTIMATE BURNOUT

EMOM x 30min
1) 40sec Max Cal Ski
2) 4 x Push ups + 8 x Burpees
3) 40sec Max Cal Row
4) 8 x Dual DB Thrusters+ 8 x Dual DB Push Press
5) 40sec Max Cal Bike
6) 40sec Hollow Hold

CF FITNESS

Strength
Every 90sec for 12
2 x Snatch Pulls
2 x Hang Squat Snatches
2 x Overhead Squats

Start 50% of 1RM Snatch and then
Build up after each set

skill: double unders

Workout
4 Rounds of
18/15 x Calories/250m Run
5 x Power Snatches 60/40
50 x DU/100 x SU
5 x Power Snatches

ULTIMATE BURNOUT

I GO YOU GO

1)AMRAP 10
5 cal ski
7 box jump overs

Rest 1min

2) AMRAP 10
5 cal row
8 db snatch

Rest 1min

3) AMRAP 10
5 cal standing bike
8 jumping Squats

CF FITNESS

Team of 2
40-30-20-10
Calories
Toes To Bar
Burpee Box Jumps
Dual DB Hang Clusters 2×20/2×12.5

Core Strength
EMOM x 12min
1) 40sec Russian Twists
2) 40sec Hollow Hold
3) 40sec Sit ups
4) 40sec Plank Hold

ULTIMATE BURNOUT

Team of 2
AMRAP 30min
40 x Wall Balls
40 x Down Ups/Burpees
40 x Cal Ski
40 x KB Swings
40 x Push ups
40 x Cal Row
40 x Lunges
40 x Sit ups
40 x Cal Bike

CF FITNESS

Strength
3 Sets of
12+12 x Weighted Split Squats
12 x Strict Toes To Bar
3 x Wall Walks

Workout
3 Rounds of
40 x Wall Balls
30 x Calories
20 x Single Arm DB Hang Clean and Jerk 22.5/15
10 x Burpee To Pull ups

CF FITNESS

Strength
Every 2min for 10min
2 x Front Squats
4 x Back Squats
All sets 65-75% of 1RM Front Squat

Workout
4 Rounds of
27 x KB Swings 24/16
21 x Box Jump Over
15 x Toes To Bar

ULTIMATE BURNOUT

3 rounds of

1 min on
30 sec off

1. row
2. jumping lunges
3. Ski
4. down ups
5. Bike
6. Mountain climbers

CF FITNESS

Strength
Every 90sec for 12min
1 x Power Snatch
1 x Hang Power Snatch
1 x Hang Squat Snatch
1 x Overhead Squat

Skill: Double Unders

Workout
5 Rounds of
75 x DU/150 x SU
300m Row/250m Run
10 x Hang Squat Snatches (50-40/35-25)

ULTIMATE BURNOUT

EMOM x 30min
1) 14/12 x Cal Ski
2) 10-12 x Burpee Box Jumps
3) 14/12 x Cal Row
4) 10-15 x Dual DB Hang Clean and Jerk
5) 10 x TRX Rows + 10 x TRX Jumping Squats
6) 45sec Plank Hold

CF FITNESS

Gymnastic Strength
2 Sets of
5-4-3-2-1
Strict HSPU
Strict Pull ups
Push ups

rest 1min

AMRAP 18min
20 x Toes To Bar
10 x Dual DB Front Rack Lunges
10 x Dual DB Hang Snatches
10 x Dual DB Front Rack Lunges
5 x Dual DB Devil Press

ULTIMATE BURNOUT

Team of 2
1500m Ski
50 x Dual DB Thrusters
50 x Sit ups
1500m Row
50 x KB Swings
100 x Lunges
3000m Bike
50 x Sit ups

CF FITNESS

Strength
Every 2min for 10min
2 x Power Cleans
2 x Hang Power Cleans
2 x Push Jerks

Workout
Team of 2
5 Rounds of
100 x DU/200 x SU
20 x Burpees Over Bar
20 x Hang Power Cleans 60/40
20 x Thrusters 60/40

ULTIMATE BURNOUT

Every 3min for 30min
1) 300m Ski
15-20 x Wall Balls
5-10 x Down Ups
2) 10-15 x Dual DB Hang Snatches
10-15 x Dual DB Front Squats
10-15 x Dual DB Push Press
3) 500m Row
4) 21-15-9
Push Ups
Squats
5) 1000m Bike

CF FITNESS

Strength
EMOM x 12min
1 x Squat Clean
1 x Front Squat
1 x Jerk

Workout
4 Rounds of
14 x Squat Cleans 40/25
7 x Bar Muscle up/14 x Pull ups
14 x Push Jerks 40/25
70 x Double Unders

ULTIMATE BURNOUT

For Time
Team of 2
1500m Ski
10 x Synchro Burpees
10 x Synchro Push ups
10 x Synchro Squats
10 x Synchro Sit ups
1500m Row
20 x Synchro Burpees
20 x Synchro Push ups
20 x Synchro Squats
20 x Synchro Sit ups
3000m Bike
30 x Synchro Burpees
30 x Synchro Push ups
30 x Synchro Squats
30 x Synchro Sit ups

CF FITNESS

“Strength
3 Sets
12 x Dual DB Floor Press
8+8 x Dual DB Box Step up
4-6 x Strict Chin Ups

Rest 1min Between Sets

Workout
Team of 2
4 Rounds of
30 x Calories
30 x Burpee Box Jumps
30 x Dual DB Front Rack Lunges
30 x Dual DB Hang Clean and Jerks 2×25/2×15”

ULTIMATE BURNOUT

2 Sets of
2min Max Cal Ski
2min Max Reps Down Up To Wall Ball
2min Max Cal Row
2min Max Reps Devil Press
2min Max Cal Bike
2min Max Reps
10 Plank to Push up+20 Mountain Climbers
2min Rest

After workout
Plank Hold Challenge

CF FITNESS

Strength
Every 2min for 10min
2 x Front Squats
4 x Back Squats
Build up

Workout
5 Rounds of
3 x Wall Walks
7 x Deadlifts 120-100/80-70
14/12 x Calories
50 x DU/100 x SU

ULTIMATE BURNOUT

4 Rounds of
1min Max Cal Ski
1min Max Reps Dual DB Hang Snatches
1min Rest
1min Max Cal Row
1min Max Reps Box Jump Over
1min Rest
1min Max Cal Bike
1min Max Reps TRX Row to Jumping Squat
1min Rest

CF FITNESS

Strength
Every 90sec for 12min
1 x Snatch Pull
1 x Hang Power Snatch
1 x Power Snatch
1 x Squat Snatch

Workout
For Time
250m-250m-250m-250m Run/Row
15-12-9-6
Power Snatches 50/35
15-15-15-15
Box Jump Over

ULTIMATE BURNOUT

Team of 2
AMRAP 10min
60 x Cal Ski
40 x Dual KB/Single KB Deadlifts
20 x Push up Clap with your Partner

Rest 1min

AMRAP 10min
60 x Cal Row
40 x Synchro Squats
20 x Down Ups

Rest 1min

AMRAP 10min
60 x Cal Bike
40 x Lunges
20 x Synchro Sit ups

CF FITNESS

Strength
10-8-6-4-2
Strict Pull ups
Strict HSPU/Pike Push ups (Deficit)
30sec Hollow Hold

Workout
5 Rounds of
21 x Toes To Rings
15 x Calories
12 x HSPU
6 x Dual DB Devil Press (2×25-20/2×15-12,5)

ULTIMATE BURNOUT

EMOM x 30min
1) 200m Ski/Row/Bike
2) 15-20 x Wall Balls
3) 200m Ski/Row/Bike
4) 15-20 x KB Swings
5) 10 x TRX Pistol Squat 5/5+ 10 x TRX Rows

CF FITNESS

Strength:
Every 2 min for 10 min
2 power clean + 2 jerk
(built up to 85%-90%)

For time:(team of 2)
IGYG 30 rounds of*
5 wall balls
3 burpees over bar
1 clean and jerk
60-80/40-50kg

*15 rounds each

ULTIMATE BURNOUT

Team of 2
40-30-20-10
Cal Ski
Synchro Single Arm DB Hang Snatches
Burpees Over DB
Single Arm DB back step lunges
Cal Bike/Row

CF FITNESS

3 Sets of
12 x Chest Supported DB Rows
10 x Dual DB Arnold Press
8 x Strict Toes To Bar
45sec Plank Hold
Rest 45-60sec Between sets

Workout
KarLen
5 Rounds of
250m Run/250m Row
25 x Wall Balls 9/6
15 x KB Swings 24/16
10 x Pull ups/5 x Bar Muscle Ups

ULTIMATE BURNOUT

Team of 2
1500m Ski
Every 300m Complete
10 x Synchro Taps And Push ups
10 x Synchro Squats
Then,
1500m Row
Every 500m Complete
10 x Synchro Burpees
Then,
4000m Bike
Every 1000m Complete
20 x Synchro Lunges
10 x Synchro Sit ups

CF FITNESS

Workout

14 min amrap:
2-4-6-8-10…etc
box jump over
toes to bar
*After each set
6 Dual DB Power Cleans

rest 2 min

14 min amrap:
2-4-6-8-10…etc
alternate single arm devil press
chest to bar/pull ups
*After each set
6 single db Box step up

ULTIMATE BURNOUT

team of 2

amrap 10
80/60 cal row
30 synchro vups
max plate jump squat
(a-block jump squat)

rest 2

amrap 10
80/60 cal ski
30 synchro down ups
max 1 db devil press

rest 2

amrap 10
80/60 cal bike
30 synchro jumping lunges
max hand release pushups

CF FITNESS

Strength
3 Sets of
12 x Deficit Sumo KB Deadlifts
12 x 1/4+1/1 Cyclist Goblet Squats
10+10 x Single Leg Hip Thrust Back On Bench

Rest 1min between sets

Workout
50 x Calories
Then,
4 Rounds of
15 x Burpees Over DB
12 x Dual DB Hang Snatches
9 x Dual DB Thrusters
Then,
50 x Dual DB OH Lunges

ULTIMATE BURNOUT

Every 3min for 30min
1) 500m Ski
2) 12-9-6
Down ups
Lunges each Leg
3) 500m Row
4) 12-9-6
Box Jumps
Push ups
5) 1000m Bike

CF FITNESS

Strength
Every 90sec For 9min
1 x Snatch Pull
1 x Muscle Snatch
1 x Power Snatch
1 x Overhead Squat

Workout
21-15-9
Power Snatches 40/25
75-50-25
Double Unders

Then,

21-15-9
Overhead Squats 40/25
Calories

ULTIMATE BURNOUT

Team of 2
80 x Cal Ski
80 x Single Arm DB Snatches
80 x Goblet Squats
80 x Cal Row
80 x Hand Release Push ups
80 x Single DB Box Step up
80 x Cal Bike
80 x Single Arm DB Push Press
80 x Sit ups

CF FITNESS

Skill: ring mu

For time:
1000 m row
30 alt. clean squat with DB
10 ring mu
800 m row
20 alt. clean squat
8 ring mu
500 m row
10 alt. clean squat
5 ring mu

Core Strength:
Coach choice

ULTIMATE BURNOUT

EMOM x 30min
1) 200m Ski
2) 10 x Burpees
3) 200m Row
4) 15 x Box Jumps
5) 400m Bike
6) 10 x Trx Row+10 x Trx Jumping Squats

CF FITNESS

STRENGTH
For 10′ build to a heavy complex of
2 front squat + 1 thruster ( from racks )

WOD
3 rounds (each)
7 clean and jerk 60/40
14 burpees over bar
then
3 rounds (each)
7 hang squat clean 50/35
14 t2b
then
50 thrusters 40/30(split as you wish)

ULTIMATE BURNOUT

Team of 2
40-30-20-10
Cal Ski
Single Arm DB Devil Press
Cal Row
Synchro Reverse Lunges
Cal Bike
Sit ups/V Ups

CF FITNESS 

ULTIMATE BURNOUT

Every 5min for 30min
1) 15-12-9
Cal Ski
Wall Balls
Down Ups
2) 15-12-9
Cal Row
Dual DB Hang Snatches
Dual DB Push Press
3) 15-12-9
Cal Bike
Hand Release Push ups
Squats

CF FITNESS

ULTIMATE BURNOUT

Team of 2
For Time
100 x Cal Ski
75 x Dual DB/KB Deadlifts
100 x Push ups
100 x Cal Row
100 x Sit ups
75 x Box Jumps
100 x Cal Bike

CF FITNESS

Strength:
Every 1:30 min for 9 min
1 clean pull
1 power clean
1 hang power clean
(built up complex)

For time:
40-30-20
calories
10-20-30
toes to bar
20-15-10
power clean
50-60/35-40kg

ULTIMATE BURNOUT

AMRAP 10min
300m Ski
20 x Single Arm DB Push Press
20 x Single DB Lnges

Rest 1min

AMRAP 10min
300m Row
6 x Single Arm DB Devil Press
12 x Single DB Goblet Squats

Rest 1min

AMRAP 10min
600m Bike
6 x Push ups
9 x Burpees
12 x Sit ups

CF FITNESS

ULTIMATE BURNOUT

Team of 2
AMRAP 5min
Max Cal Ski

Rest 1min

AMRAP 5min
Max Reps DB Snatches

Rest 1min

AMRAP 5min
Max Cal Row

Rest 1min

AMRAP 5min
Burpee Box Jump Over

Rest 1min

AMRAP 5min
Max Cal Bike

CF FITNESS

ULTIMATE BURNOUT

EMOM x 28min
1) 15/12 Cal Ski
2) 20-25 x Wall Balls
3) 10-15 x Burpees
4) 15/12 x Cal Row
5) 15 x Box Jumps
6) 15/12 x Cal Bike
7) Rest

CF FITNESS

ULTIMATE BURNOUT

team of 2
amrap 10
i go u go
4 1 arm devil press
10/8 cla ski

rest 2

amrap 10
i go u go
10 kb swings
10/8 cal row

rest 2

amrap 10
i go u go
10/ hand release pushups
15/12 cal bike

CF FITNESS

ULTIMATE BURNOUT

1)AMRAP 5min
10 db push press
10 db front squats
10 db situps

rest 1min

2)AMRAP 5min
Max Distance Row

rest 1min

3)AMRAP 5min
10 wallballs
10 russian twists
10 cal ski

rest 1min

4AMRAP 5min
Max Distance Bike

rest 1min

5)AMRAP 5min
10 trx rows
10 down ups
10 vups

CF FITNESS

ULTIMATE BURNOUT

Tabata 8sets
Cal Ski

rest 1min

Tabata 8sets
Dual DB Push Press

rest 1min

Tabata 8sets
Cal Row

rest 1min

Tabata 8 sets
KB Swings

rest 1min

Tabata 8sets
Cal Bike

rest 1min

Tabata 8sets
Plank Hold

CF FITNESS

ULTIMATE BURNOUT

Team of 2
-FOR TIME-

-25 burpee box jump overs
-70 calories Ski
-30 dual DB hang snatch

-25 burpee box jump overs
-60 calories row
-40 dual DB thrusters

-25 burpee box jump overs
-50 calories Bike
-50 dual DB hang clean

-25 burpee box jump overs
-60 synchro Sit ups

CF FITNESS

ULTIMATE BURNOUT

Every 3min for 30min
1) 15 x Cal Ski+ 15 x Dual DB Hang Snatches
2) 15 x Dual DB Deadlifts + 15 x Push Up on DBs
3) 15 x Cal Row + 20 x Lunges
4) 15 x V ups+15 x Sit ups+30 x Mountain Climbers
5) 15 x Cal Bike + 15 x Burpees

CF FITNESS

ULTIMATE BURNOUT

Team of 2
2 Sets of
AMRAP 4min
600m Ski
Max Reps Wall Balls

Rest 1min Between Sets

2 Sets of
AMRAP 4min
600m Row
Max Reps Dual DB Thrusters

Rest 1min Between Sets

2 Sets of
AMRAP 4min
1200m Bike
Max Reps Burpee Box Jumps Over

Rest 1min Between Sets

CF FITNESS

ULTIMATE BURNOUT

Team of 2
For Time
50 x Cal Ski
50 x Wall Balls
50 x Push ups
50 x Cal Row
50 x Dual DB Push Press
50 x Dual DB Lunges
50 x Cal Bike
50 x Burpee Box Jumps
50 x Sit ups

CF FITNESS

ULTIMATE BURNOUT

every 5 for 30

1) 1000/800m ski

2) 21-15-9
Down Ups
Goblet Squats

3) 1000/800m row

4) 21-15-9
V uPS
Sit ups
Russian Twists (X2 Reps)

5) 2000/1500m bike

6)21-15-9
trx rows
box jumps

CF FITNESS

ULTIMATE BURNOUT

3 Rounds of
300m/250m Ski
30 x Dual DB Lunges
30 x Dual DB Hang Snatches

Then,

3 Rounds of
300m/250m Row
30 x Dual DB Deadlifts
30 x Dual DB Push Press

Then,

3 Rounds of
600m/500m Bike
30 x Dual DB Floor Press
30 x Sit ups

Cap for each workout
10min

CF FITNESS

ULTIMATE BURNOUT

Team of 2

AMRAP 25min
1500m Row
100 wallballs
80 synchro situps
60 kb swings
40 vups
20 synchro burpees

CF FITNESS

ULTIMATE BURNOUT

EMOM x 30min
1) 14/12 Cal Ski
2) 20 x Single Arm DB Hang Snatches
3) 14/12 Cal Row
4) 15 x Box Jumps
5) 14/12 Cal Bike
6) 40sec Plank Hold

CF FITNESS

ULTIMATE BURNOUT

Team of 2

AMRAP 10min
500m Ski
Partner A: Meters On Ski
Partner B: Farmers Hold
They Can Change when
the DB/KB Touch the floor
40 x Deadlifts (Split as you wish)
40 x Reverse Lunges (Split as you wish)

Rest 1min

AMRAP 10min
500m Row
Partner A: Meters On Row
Partner B: Dual DB OH Hold
They Can Change when
the DB/KB Touch the floor
40 x Front Squats (Split as you wish)
40 x Dual DB Push Press (Split as you wish)

Rest 1min

AMRAP 10min
1000m Bike
Partner A: Meters On Bike
Partner B: Push up Hold
They Can Change whatever they want
40 x Sit ups (Split as you wish)
40 x Push ups (Split as you wish)

CF FITNESS

ULTIMATE BURNOUT

I GO U GO
10 Sets of
250m/200m Row

10 Sets of
250m/200m Ski

10 Sets of
500/400M Bike

CAP EACH SET 11 MINUTES

CF FITNESS

Open Workout
25.2
For time
21 pull-ups
42 du
21 thrusters
18 chest to bar
36 du
18 thrusters
15 bar muscle ups
30 du
15 thrusters
Rx 40-50-60/30-35-40

Cap: 12min

Core Strength
EMOM x 12min
1) 40sec V uPS
2) 40sec Russian Twists
3) 40sec Weighted Sit ups
4) 40sec Plank Hold

ULTIMATE BURNOUT

Team of 2
AMRAP 30min
1000m Ski
50 x Push ups
50 x Squats
1000m Row
30 x Burpee Box Jumps
2000m Bike
60 x KB Swings
60 x Sit ups

CF FITNESS

ULTIMATE BURNOUT

AMRAP 9min
3.6.9.12.15.18…etc
Cai Ski
Dual DB Thrusters

Rest 2min

AMRAP 9min
3.6.9.12.15…etc
Cal Row
Push Ups
Squats

Rest 2min

AMRAP 9min
3.6.9.12.15…
Cal Bike
KB Swings

CF FITNESS

Strength:
Every 1:30 for 9 min
1 power clean
1 jerk
1 hang power clean
1 jerk
(built up complex)

15 min amrap:
200 m run/row/500 m assault bike
12 KB swimgs
6 power clean and jerk
12 oh lunges with KB

ULTIMATE BURNOUT

Every 3min for 30min
1) 600m Ski
2) 12-9-6
Burpees
Sit ups
Squats
3) 600m Row
4) 12-9-6
Dual DB Hang Snatches
Dual DB Front Squats
5) 1000m Bike

CF FITNESS

ULTIMATE BURNOUT

team of 2
on a running clock

0:00-10:00
2k row
max burpees remaining of time

10:00-20:00
2k ski
max wallballs remaining of time

20:00-30:00
4k bike
max kb swings in the remaining time

CF FITNESS

ULTIMATE BURNOUT

For Time
21-15-9
Cal Ski
Wall Balls

Rest 1min

21-15-9
Cal Row
Dual DB Push Press

Rest 1min

21-15-9
Cal Bike
Lunges

Rest 1min

21-15-9
Burpees
Sit ups

CF FITNESS

Open Workout 25.1
AMRAP 15min
3,6,9,12,15…etc
Lateral Burpees Over DB
Single Arm DB Hang Clean and Jerks 22.5/15
10m Walking Lunges

Strength:
3 sets of
1. 12 bicep curls
2. 12 skull crushers
3. 12 side raises
4. 12 bent over row

ULTIMATE BURNOUT

Every 5 for 30 minutes
1) 1000/800m Ski
2) 21-15-9
kb swings
down ups
3) 30-20-10
Cal Row
Push ups
4) 21-15-9
cal bike
wallballs
5) 30-20-10
Mountain Climbers
V Ups
6) 1min Plank Hold
1min Arch Hold
1min Hollow Hold

CF FITNESS

ULTIMATE BURNOUT

EMOM x 30min
1) 14/12 x Cal Ski
2) 8 x Half Man Makers
3) 8-12 x Dual DB Hang Squat Cleans
4) 14/12 x Cal Row
5) 8-14 x Dual DB Box Step up
6) Rest

CF FITNESS

ULTIMATE BURNOUT

Team of 2
AMRAP 30min
30 x Cal Ski
40 x Single Arm DB Snatches
40 x Burpees Over DB
30 x Cal Row
40 x Single Arm DB Thrusters
40 x V ups
30 x Cal Bike
40 x Single Arm DB Devil Press
40 x Single DB Lunges

CF FITNESS

ULTIMATE BURNOUT

Every 5min for 30min
1) 500m Row/Ski/1000m Bike
20-30 x Wall Balls

2) 500m Row/Ski/1000m Bike
20-30 x Dual DB Hang Clean and Jerks

3) 500m Row/Ski/1000m Bike
20-30 x Box Jump Over

CF FITNESS

Strength
Every 2min for 10min
1 x Clean Pull
1 x Hang Squat Clean
1 x Front Squat
1 x Push Jerk

Increase your weight after each set

Workout
Team of 2
I GO YOU GO
20 Rounds of
9 x Burpees Over Bar
6 x Hang Squat Cleans
3 x Push Jerks

Rx Weight
50/30

ULTIMATE BURNOUT

AMRAP 10min
250m Ski
8 x Dual DB Russian Swings
8 x Dual DB Hang Snatches
8 x Dual DB Front Squats

Rest 1min

AMRAP 10min
250m Row
5 x Push ups
5 x Down Ups
15 x Squats

Rest 1min

AMRAP 10min
500m Bike
15 x KB Deadlifts
30 x Mountain Climbers
15 x Sit ups

CF FITNESS

ULTIMATE BURNOUT

Team of 2
2 Rounds of
40 x Cal Ski
50 x Wall Balls
40 x Cal Row
50 x Box Jumps
40 x Cal Bike
50 x KB Swings

CF FITNESS

ULTIMATE BURNOUT

3 Rounds of
300m Ski
20 x Dual DB Lunges
15 x Dual DB Push Press

Rest 1min

3 Rounds of
300m Row
20 x Goblet Squats
15 x Push ups

Rest 1min

3 Rounds of
500m Bike
15 x Sit ups
12 x Burpees

CF FITNESS

ULTIMATE BURNOUT

Every 2min for 30min
1) 400m Ski
2) 8 x Dual DB Hang Cleans
8 x Dual DB Front Squats
8 x Dual DB Push Press
3) 400m Row
4) 15 x Trx Rows
15 x Wide Grip Trx Rows
10 x Down Ups
5) 15 x Sit ups+15 x v Sit ups+30sec Plank Hold

CF FITNESS

ULTIMATE BURNOUT

Team of 2
I GO YOU GO
AMRAP 9min
150m Ski
8 x Single Arm DB Hang Squat Cleans 4/4

Rest 1min

AMRAP 9min
150m Row
5 x Leg Complex( 2 Lunges+1 Squat+1 Squat Jump)

Rest 1min

AMRAP 9min
300m Bike
5 x Arm Complex (2 Push ups+1 Burpee)

CF FITNESS

ULTIMATE BURNOUT

Double Tabata
5 Sets of
40sec ON 20sec OFF
30sec Rest Between Stations

1) Wall Balls
2) DB Snatches
3) Mountain Climbers
4) Box Jumps
5) Standing Bike/Seated Bike
6) Plank Hold

CF FITNESS

ULTIMATE BURNOUT

Team of 2
AMRAP 9min
300m Ski
12 x Burpees
24 x Synchro Squats

Rest 1min

AMRAP 9min
300m Row
24 x Dual DB Thrusters
12 x Synchro Sit ups

Rest 1min

AMRAP 9min
600m Bike
24 x KB Swings
24 x KB Box Step up

CF FITNESS

ULTIMATE BURNOUT

Team of 2
AMRAP 30min
500m Row
30 x Weighted Sit ups
30 x Squats/ Goblet Squats
30 x Push ups
500m Ski
30 x V Sit ups
30 x Lunges
30 x Burpees
1000m Bike

CF FITNESS

Skill:bar mu

TEAM OF 2
Grab Your Partner And Suffer
For time:
40 calories
30 bmu
30 Synchro Single Arm DB snatches
30 Synchro Single DB squats
30 Synchro facing burpees over DB
30 Synchro Single Arm DB deadlift
30 Synchro Single Arm DB push press
40 calories
30 Synchro Single Arm DB push press
30 Synchro Single Arm DB deadlift
30 Synchro facing burpees over DB
30 Synchro Single DB squats
30 Synchro Single Arm DB snatches
30 bmu
40 calories

ULTIMATE BURNOUT

Happy Valentines Day

Team of 2
AMRAP 8min
5-10-15-20.etc
Cal Ski
*After each set same reps
Synchro Squats

Rest 1min

AMRAP 8min
5-10-15-20..etc
Burpee/Down up over Partner
*After each set Same reps
Synchro Medball Sit ups

Rest 1min

AMRAP 8min
5-10-15-20-25…etc
Cal Bike
*After each set Same Reps
Synchro DB Snatches

CF FITNESS

CF FITNESS

CF FITNESS

ULTIMATE BURNOUT

AMRAP 7min
30sec Max Cal Ski
3-6-9-12…etc
Down Ups
Squats

Rest 1min

AMRAP 7min
30sec Max Cal Row
3-6-9-12..etc
Push ups
Sit ups

Rest 1min

AMRAP 7min
30sec Max Cal Bike
10-20-30-40..etc
Mountain Climbers
Russian Twists

Rest 1min

AMRAP 7min
5-10-15-20-25…etc
Trx Rows
Trx Jumping Squats
Shoulder Taps (Each Side)

CF FITNESS

Strength:
Every 2 min for 12 min
Power snatch
1. 10 reps 50%
2. 8 reps 60%
3. 6 reps 70%
4. 4 reps 80%
5. 2 reps 90%
6. 1 rep 100%

For time:(Team of 2)
80 cal assault bike
60 toes to bar
40 power snatch
20 synchro burpees
40 power snatch
60 toes to bar
80 cal row

ULTIMATE BURNOUT

Team of 2
Share as you wish
Amrap 9min
12/10 cal ski
10-20-30-40…etc
Wall balls

Rest 1min

Amrap 9min
12/10 cal row
5-10-15-20-25…etc
Partner Clap push up

Rest 1min

Amrap 9min
12/10 cal bike
4-8-12-16-20…etc
Burpee to jumping squat

CF FITNESS

TEAM OF 2
For time:
120 wall ball
100 cal row
80 Double Unders Each
60 power clean
80 hspu
100 cal row
120 wall ball

60/40 kg

ULTIMATE BURNOUT

Team of 2
40-30-20-10
Wall balls
Cal bike
Dual db clean and jerk
Cal ski
Box jumps

CF FITNESS

ULTIMATE BURNOUT

5 Sets of
40sec ON 20sec OFF
Cal Ski

Rest 30sec

5 Sets of
40sec ON 20sec OFF
Single DB Snatches

Rest 30sec

5 Sets of
40sec ON 20sec OFF
Cal Row

Rest 30sec

5 Sets of
40sec ON 20sec OFF
Burpees Over Line

Rest 30sec

5 Sets of
40sec ON 20sec OFF
Cal Bike

Rest 30sec

Then After Party

Alternate Tabata 8 Sets
20sec ON 20sec OFF
Plank Hold
Sit ups/V Ups

CF FITNESS

ULTIMATE BURNOUT

CF FITNESS

ULTIMATE BURNOUT

AMRAP 7min
8/5 x Cal Ski
5-10-15-20….etc
Wall Balls

Rest 1min

AMRAP 7min
8/5 x Cal Row
4-8-12-16-20…etc
Single Arm DB Hang Clean and Jerk

Rest 1min

AMRAP 7min
8/5 x Cal Bike
1-2-3-4-5-…etc
Burpee Box Jump Over

Rest 1min

AMRAP 7min
8 x Trx Row To Jumping Squats
5-10-15-20…etc
Sit ups/ V Ups

CF FITNESS

ULTIMATE BURNOUT

3 Rounds of
40sec ON 20sec Off
Max Cal Ski

Rest 1min

3 Rounds of
40sec ON 20sec Off
Burpee Broad Jump

Rest 1min

3 Rounds of
40sec ON 20sec Off
Max Cal Row

Rest 1min

3 Rounds of
40sec ON 20sec Off
20sec Vups
20sec Sit ups

Rest 1min

3 Rounds of
40sec ON 20sec Off
Max Cal Bike

Rest 1min

3 Rounds of
40sec ON 20sec Off
20sec Plank to Push ups
20sec Mountain Climbers

CF FITNESS

Strength:
Emom 10′:
1. 5 back squat
2. 3 front squat

(all 80% of 1 rm front squat )

22 min amrap:
4 rounds Machoman ( i go you go)
4 rounds Cindy ( i go you go)
30 burpees over bar ( split as you wish)

*Machoman = 3 power clean + 3 front squat + 3 jerk

*Cindy= 5 pull ups + 10 push ups + 15 air squat

ULTIMATE BURNOUT

Team of 2
For Time
3 Rounds of
300m Ski
20 x Burpees
30 x Wall Balls

Then,

3 Rounds of
400m Row
30 x Dual DB Push Press
20 x Dual DB Lunges

Then,

3 Rounds of
700m Bike
30 x KB Swings
30 x Push Ups

CF FITNESS

ULTIMATE BURNOUT

Tabata
Cal Ski

Rest 1min

Tabata
Dual DB Push Press

Rest 1min

Tabata
Cal Row

Rest 1min

Tabata
Squats/Jumping Squats

Rest 1min

Tabata
Cal Bike

Rest 1min

Tabata
Plank Hold

CF FITNESS

ULTIMATE BURNOUT

Team of 2
50-40-30-20-10
Wall Balls
Dual DB Hang Snatches
Down Ups
Calories Bike/Row/Ski

CF FITNESS

Strength:
Deadlift
Every 2 min for 10 min
find your max 3 reps tng

Fir time:
20-15-10-5
power clean
toes to bar
calories
50/35kg

ULTIMATE BURNOUT

AMRAP 10min
3,6,9,12,15…etc
Cal Ski
After each set
40 x Mountain Climbers
20 x Jumping Squats

Rest 1min

AMRAP 10min
3,6,9,12,15…etc
Cal Row
After each set
10 x Push ups
5 x Burpees

Rest 1min

AMRAP 10min
3,6,9,12,15…etc
Cal Bike
After each set
10 x Sit ups
10 x V Ups
20 x Bicycle

CF FITNESS 

ULTIMATE BURNOUT

Team of 2
40-30-20
Cal Ski
Push ups
Squats

Then,

40-30-20
Cal Row
Dual DB Front Rack Lunges

Then,

40-30-20
Cal Bike
KB Swings

CF FITNESS

ULTIMATE BURNOUT

AMRAP 2min
Max Cal Ski

Rest 1min

AMRAP 2min
Max Reps Wall Balls

Rest 1min

AMRAP 2min
Max Cal Row

Rest 1min

AMRAP 2min
Max Reps Dual DB Hang Clean and Jerks

Rest 1min

AMRAP 2min
Max Cal Bike

Rest 1min

AMRAP 2min
Max Reps V ups

Rest 1min

CF FITNESS

Strength:
Back squat
Every 2 min for 10 min
5 reps x 5 sets 70%-75%

Fot time:(Team of 2)
3 rounds of
1400 m row/run
30 step over with DBL DB
10 squat snatch
6 wall walks
50-70/35-45 kg

ULTIMATE BURNOUT

Team of 2
3 Rounds of
500m Ski
24 x Dual DB Devil Press

Then,

3 Rounds of
700m Row
24 x Burpees Over Row

Then,

3 Rounds of
1000m Bike
24 x Burpee Box Jump Over

CF FITNESS 

For time:
100 oh squat
25 synchro burpees
100 box jumps
25 synchro burpees
50 ch2b
25 synchro burpees
100 calories
40/30kg

ULTIMATE BURNOUT

EMOM x 30min
1) 14/12 x Cal Ski
2) 20 x Wall Balls
3) 14/12 x Cal Row
4) 20 x Dual DB Push Press
5) 14/12 x Cal Bike
6) Plank Hold

CF FITNESS

ULTIMATE BURNOUT

Team of 2
AMRAP 10min
5-10-15-20-25-30..etc
Cal Ski
After each round
10 x Synchro Single Arm DB Hang Snatches

Rest 1min

AMRAP 10min
5-10-15-20-25-30..etc
Cal Row
After each round
10 x Synchro Burpees

Rest 1min

AMRAP 10min
5-10-15-20-25-30..etc
Cal Bike
10 x Synchro Jumping Squats

CF FITNESS

ULTIMATE BURNOUT

3 Rounds of
1min max cal ski
1min max reps dual db thrusters
1min rest
1min max cal row
1min max reps burpees
1min rest
1min max cal bike
1min max reps lunges
1min rest

CF FITNESS

ULTIMATE BURNOUT

Team of 2
AMRAP 9min
30-20-10
Cal Ski
Dual DB Hang Snatches

Rest 1min

AMRAP 9min
30-20-10
Cal Row
Box Jump Over

Rest 1min

AMRAP 9min
30-20-10
Cal Bike
60-40-20
Sit ups

CF FITNESS

ULTIMATE BURNOUT

Every 3min for 30min
1) 500m Ski
2) 15 x KB Swings+15 x Goblet Squats+20 x Goblet Lunges
3) 500m Row
4) 10 x Burpees+15 x Push ups+20 x Squats
5) 1000m Bike

CF FITNESS

Strength:
Every 2 min for 10 min
Front squat
Set 1: 10 reps @60%
Set 2: 6 reps @65%
Set 3: 3 reps @75%
Set 4: 3 reps @80%
Set 5: 2 reps @85%

For time:(Team of 2)
1500 m row/run/ski
80 wall balls
40 pull ups
1000 m row/run/ski
60 wall balls
40 pull ups
500 m row/run/ski
40 wall balls
40 pull ups

ULTIMATE BURNOUT

Team of 2
AMRAP 4min
Max Cal Ski

Rest 1min

AMRAP 4min
Max Reps Wall Balls

Rest 1min

AMRAP 4min
Max Reps Dual DB Devil Press

Rest 1min

AMRAP 4min
Max Cal Row

Rest 1min

AMRAP 4min
Max Cal Bike

Rest 1min

AMRAP 4min
Max Reps Burpee Box Jump Over

Rest 1min

CF FITNESS

Strngth:
Every 2 min for 10 min
5 bench press 3 sec pause at the bottom

For time:(Team of 2)
1000 m run together
Then
3 rounds of
30 gr2oh
20 burpee pull ups
30 oh squat
Then
1000 m run together
50/35kg

ULTIMATE BURNOUT

For Time
10 x Burpees
10 x Push ups
10 x Squats
1000m Ski
20 x Burpees
20 x Push ups
20 x Squats
1500m Row
30 x Burpees
30 x Push ups
30 x Squats
2000m Bike
40 x Burpees
40 x Push ups
40 x Squats

CF FITNESS

ULTIMATE BURNOUT

2 Sets of
2min Max Cal Ski
2min Max Reps Wall Balls
2min Max Cal Row
2min Max Reps 1/2 Man Makers
2min Max Cal Bike
2min Max Reps KB Swings
2min Rest

After workout
Plank Hold Challenge

CF FITNESS

ULTIMATE BURNOUT

4 Rounds of
1min Max Cal Ski
1min Max Reps Dual DB Hang Squat Cleans
1min Rest
1min Max Cal Row
1min Max Reps Push ups
1min Rest
1min Max Cal Bike
1min Max Reps Box Jump Over
1min Rest

CF FITNESS

ULTIMATE BURNOUT

Team of 2
30 x Burpee Ove Partner*
*Partner Plank Hold
100 x Partner Synchro Taps
2000m Bike

40 x Burpee Ove Partner*
*Partner Plank Hold
100 x Synchro Squats
1500m Row

50 x Burpee Ove Partner*
*Partner Plank Hold
100 x Sit ups
1000m Ski

CF FITNESS

ULTIMATE BURNOUT

Every 2min for 30min
1) 300m Ski
2) 20 x KB Swings+20 x KB Lunges
3) 300m Row
4)10 x Push ups
15 x V Ups
20 x Sit ups
5) 600m Bike

CF FITNESS

ULTIMATE BURNOUT

Team of 2
3 Rounds of
30 x Cal Ski
40 x Wall Balls
Then,
3 Rounds of
30 x Cal Row
20 x Burpee Box Jump Over
Then,
3 Rounds of
30 x Cal Bike
30 x Dual DB Thrusters

CF FITNESS

ULTIMATE BURNOUT

Every 3min for 30min
1) 500m Ski
2) 15 x Dual DB Hang Snatches
+
30 x Dual DB Front Squats
3) 500m Row
4) 20 x Facing Burpees Over Line
5) 1000m Bike

CF FITNESS

ULTIMATE BURNOUT

Team of 2
1500m Ski
Every 300m Complete
10 x Synchro Taps And Push ups
10 x Synchro Squats
Then,
1500m Row
Every 500m Complete
10 x Synchro Burpees
Then,
4000m Bike
Every 1000m Complete
20 x Synchro Lunges
10 x Synchro Sit ups

CF FITNESS

ULTIMATE BURNOUT

EMOM x 8min
ODD: 15/12 x Cal Ski
EVEN: 1min Wall Sit (Weighted)

Rest 1min

EMOM x 8min
ODD: 15/12 x Cal Row
EVEN: 1min Plank Hold

Rest 1min

EMOM x 8min
ODD: 15/12 x Cal Biike
EVEN: 1min Hollow Hold

Rest 1min

Tabata 8 sets 20sec on 10sec off
Burpees

CF FITNESS

ULTIMATE BURNOUT

AMRAP 9min
5 x Push ups
10 x Cal Ski
15 x Squats

Rest 2min

AMRAP 9min
10 x Dual DB Hang Snatches
10 x Burpees Over DB
200m Row

Rest 2min

AMRAP 9min
400m Bike
10-15-20-25-30…etc
KB Swings

CF FITNESS

Skill: bar mu

For time:
21-15-9
calories
db snatch alternate
5-5-5
bar mu
rest 3 min
15-12-9
calories
dbl db clean and jerk
4-4-4
bar mu
rest 3 min
12-9-6
calories
burpees
3-3-3
bar mu

ULTIMATE BURNOUT

Team of 2
2 Rounds of
500m Ski
50 x Wall Balls

Then,

2 Rounds of
700m Row
40 x Push ups
40 x Lunges

Then,

2 Rounds of
1200m Bike
40 x Burpee Box Jumps

CF FITNESS 

CF FITNESS

ULTIMATE BURNOUT

24min. EMOM
45 on 15off
1st: Cal Ski

2nd: Lunges

3rd: Swings

4th: Sit Ups

5th: Rest

CF FITNESS

Strength:

Every 2 min for 10 min
5 reps Deadlift @70%-75%

For time:
5 rounds of
6 devil press
12 wall balls
12 pull ups
6 sumo h.p
18 cal row/ski/bike

ULTIMATE BURNOUT

“AMRAP 25
Team of 2
20 rainbow wallballs
25 calories
20 synchro vups
25 calories
20 synchro burpees
25 calories”

CF FITNESS

Strength:
3 sets of
1. 12 floor presses
2. 12 reverse grip ring rows
3. 20 sec chin up hold

Skill: bar mu

For time:
35-25-15
heavy wallballs 12/9
12-8-4
bar muscle up/or
25-20-15 pull ups
each set
15 burpees over ball

CF FITNESS

ULTIMATE BURNOUT

24 min emom
45 on 15 off
1. row
2. 1 arm db thruster
3. Burpees
4. Lateral jumps over db
5. Vups
6. Rest

CF FITNESS

Workout
Team of 2
AMRAP 24min
Buy in: 20 x Wall Walks
Then
40 x Calories
40 x Burpee Box Jump Over
40 x Single Arm DB Hang Snatches

Core Strength
EMOM x 9min
1) 40sec Sit ups
2) 40sec Hollow Side to Side Crunches
3) 40sec Weighted Plank Hold

ULTIMATE BURNOUT

Workout
AMRAP 10min
15/12 Cal Row
20 Squats
20 Sit ups
10 Push ups

AMRAP 10min
15/12 Cal Ski
20 Lunges
20 V Ups
10 down ups

AMRAP 10 min
15/12 cal bike
20 kb swings
20 russian twists
10 burpees

CF FITNESS

ULTIMATE BURNOUT

tabata
ski

rest 1

amrap 4
15 plate situps
10 ground to oh plate
5 plate burpees

rest 1 minute

tabata
row

rest 1 minute

amrap 4
15 goblet squats
10 kb swings
5 broad jumps

rest 1

tabata
bike

CF FITNESS

ULTIMATE BURNOUT 

-FOR TIME-

team of
-1500/1200m row/ski
-100 wallballs
-60 push ups
-3000m bike
-60 push ups
-100 wallballs
-1500/1200m ski/row

CF FITNESS

ULTIMATE BURNOUT

FOR TIME

-1000/850m row
-20 dual db devil press
-2500m bike
-15 hang squat clean
-1000/800m ski

CF FITNESS

ULTIMATE BURNOUT

Workout
Team of 2
For Time
2000m Row/ski
60 Burpees
60 Wallballs
4000m bike
30 synchro jump Squats
30 Burpees
100 Synchro Sit ups

CF FITNESS

ULTIMATE BURNOUT

40sec On
20sec OFF
EMOM 30min
1) Ski
2) Bike
3) Row
4) Burpees
5) Rest

FITNESS

ULTIMATE BURNOUT

amrap 10
in pairs
max cal ski
every change 10 synchro db snatch

amrap 10
in pairs
max cal row
every change 5 synchro down ups

amrap 10
in pairs
max cal bike
every change 10 synchro jumping lunges

CF FITNESS

ULTIMATE BURNOUT

Team of 2

on a running clock

0:00-15:00
100 air squat
100 sit ups
100 kb swings
100 push ups

15:00-30:00
1500 m row
1000 m ski
2000 m bike

(if remaining time max plank hold)

CF FITNESS

ULTIMATE BURNOUT

For Time
Team of 2
120 Wall Balls
2000m Row

80 Burpees
2000m Ski

60 Box Jumps
4000m Bike

FITNESS

ULTIMATE BURNOUT

amrap 30
500m row/ski
1000m bike
20 burpees
40m goblet lunges
500m row/ski
1000m bike
30 1 arm db push press
40m suitcase carry

CF FITNESS

ULTIMATE BURNOUT

team of 2
on a running clock

0:00-10:00
2k row
max burpees remaining of time

10:00-20:00
2k ski
max wallballs remaining of time

20:00-30:00
4k bike
max kb swings in the rmaing of time

CF FITNESS

Strength:
Every 2 min for 10 min
Deadlift
Set 1-2: 3 reps @75%
Set 3-4: 2 reps @80%
Set 5: 2 reps @85%
each set 10 burpees to target

For time:
2-4-6-8-10-8-6-4-2
hang clean
sh2oh
front squat
deadlift
50/30 kg

ULTIMATE BURNOUT

Tabata everything

1. row
2. Farmer hold
3. Ski
4. Hollow hold
5. Jump forward run back

Rest 1 between stations

CF FITNESS

ULTIMATE BURNOUT

EVERY 2 for 30 min

1) 20 double squat wallballs

2) 25/20 cal ski

3) 20 hang clean and jerk

4) 25/20 cal row

5) 25 /20 cal standing bike

CF FITNESS

ULTIMATE BURNOUT

every 6 minutes 30 minutes
1)1200/1000m ski

2)amrap 6
8 vups
8 jumping lunges
8 hand release pushups

3) 1200/1000m row

4)amrap 6
8 box jumps
8 down ups
8 trx rows

5) 2400/2000m bike

CF FITNESS

Strength:
Every 2 min for 10 min
Back squat
3 reps
65%-70%-75%-80%-85%

For time:(team of 2)
24-20-16-12-8
squat clean
toes to bar
facing burpees over bar
60-80/40-50kg

ULTIMATE BURNOUT

COUPLES WORKOUT

0:00-10:00
1000/800m cal ski
40 burpees
max cal ski

10:00-20:00
1000/800m row
40kb swings
max cal row

20:00-30:00
2000/1600m bike
40 wallballs
max cal bike

CF FITNESS

Strength:

CF FITNESS

ULTIMATE BURNOUT

CF FITNESS

ULTIMATE BURNOUT

3 rounds of

1 min on

30 sec off

1. row

2. jumping lunges

3. Ski

4. down ups

5. Bike

6. Mountain climbers

CF FITNESS

Strength:
Every 2 min for 10 min
3 Back squat @80%
+
3-5 hspu

“2 min on/2 min off:
(alternate between A and B)
3 rounds each one
A. 20/16 cal row/bine/run+10 wall balls
+ amrap toes to bar
B. 60 sec du or su+10 pistols+
+amrap KB swings”

ULTIMATE BURNOUT

“0n a running clock
0:00-15:00
amrap
25 wallballs
50 situps
25 burpees over line

15:00-30:00
emom 15

1)15/12 cal ski
2)15/12 cal row
3)15/12 cal bike”

CF FITNESS

Skill: ring mu

18 min amrap:
21 cal row
3-5 ring mu
8 devil press
12 oh alt. lunges same spot one DB

Core Strength:
3 rounds of
1 min on/1 min off
1. hollow hold with flutter kicks
2. side plank hold(right)
3. pike lifts over DB
4. side plank(left)

ULTIMATE BURNOUT

i go u go

1)amrap 10
5 cal ski
7 box jump overs

2) amrap 10
5 cal row
8 db snatch

3) amrap 10
5 cal standing bike
8 jumping lunges

CF FITNESS

Strength:
Every 1:30 min for 9 min
2 squat clean
+
2 jerk

Skill: du

EMOM 15″:
1. 5 deadlift + 1 squat clean @75%
2. 5-10 kipping hspu or 10 strict press DB
+amrap du
3. rest

ULTIMATE BURNOUT

on a running clock
0:00-15:00
150/120 calories ski/row
OR
300/240 calories bike
emom 5 burpees synchro

15:00-17:00
rest

17:00-30:00
i go u go
12 wallball shots
10 pushups
16 vups

CF FITNESS

ULTIMATE BURNOUT

I GO U GO
10X 250M/200M ROW

10X250M/200MSKI

10X 500/400M BIKE
CAP EACH SET 11 MINUTES

CF FITNESS

ULTIMATE BURNOUT

AMRAP 4
10 2 db thrusters
10 burpees
Rest 2
Emom 4
12/10 cal ski
AMRAP 4
10 hand release pushups
10 jump lunges
Rest 2
Emom 4
12/10 cal row
Rest 2
AMRAP 4
10 kb swings
10 trx rows
Rest 2
Emom 4
12/10 cal bike (damper 10)

CF FITNESS

STRENGTH :
Every 2 min for 10 min
5 deadlift

WOD
14 min amrap:
3-6-9-12-15-…
toes to bar
power snatch
oh squat
40/30 kg

ULTIMATE BURNOUT

emom 30
1) jump squat
2) alt vups
3) push up to side plank rotation
4) wall sit
5) burpees
6) plank

CF FITNESS

ULTIMATE BURNOUT

team of 2

amrap 10
10/8 calories ski

amrap 10
12/10 calories row

Amrap 10
15/12 calories bike

CF FITNESS

ULTIMATE BURNOUT

every 6 minutes for 30 minutes

1)1000/800m row

2) 21-15-9
kb swings
vups

3)1000/800m ski

4) 21-15-9
2 db push press
2 db squats

5) 2000/1600m bike

CF FITNESS 

Strength:
Every 2 min for 10 min
5 back squat

For time:
7 rounds of
3 push jerk
3 front squat
3 pull ups
then
30 cals
then
5 rounds of
3 push jerk
3 front squat
3 pull ups
then
30 cals
then
3 rounds of
3 push jerk
3 front squat
3 pull ups

ULTIMATE BURNOUT

TEAM OF 2
-FOR TIME-

-200 wallballs
-1000/800m row
-100 A-block jumps
-1000/800m ski

*every 3′ (including 0:00′) perform 5 synchro burpees

CF FITNESS

ULTIMATE BURNOUT

EMOM 30′
1) 14/10 cal row
2) 10 burpees
3) 16 Single Arm DB Snatches
4) 20 Squats
5) REST

CF FITNESS

ULTIMATE BURNOUT

team of 2
amrap 10
i go u go
4 1 arm devil press
10/8 cal ski

rest 2

amrap 10
i go u go
10 kb swings
10/8 cal row

rest 2

amrap 10
i go u go
10/ hand release pushups
15/12 cal bike

CF FITNESS

Strength:
Power snatch
Every 30 sec for 5 min
1 rep @60%
Every 45 sec for 3 min
1 rep @65%
Every 45 sec for 3 min
1 rep @70%

For time:
50 wallballs
12 power snatch
40 wallballs
10 power snatch
30 wallballs
8 power snatch
20 wallballs
6 power snatch
10 wallballs

ULTIMATE BURNOUT

2 sets
of

armap 5
max cal

rest 2

amrap 5
15 jump squat
10 db snatch
5 burpees over db

rest 2

CF FITNESS

ULTIMATE BURNOUT

4 sets of
1 min on
1 min off

1) row

2) front rack carry

3) bike

4) goblet step ups

5) side plank 30-30

CF FITNESS

ULTIMATE BURNOUT

every 5 for 30

1)1000/800m ski

2) 12-10-8-6
1 arm devil press
24-20-16-12
oh lunges

3) 1000/800m row

4) 24-20-16-12
wallballs
medball situps

5) 2000/1600m bike

CF FITNESS 

Strength:
Every 2 min for 10 min
5 deadlift
(find your max 5 reps tng )

For time:( Team of 2 )
500 m run together
50 power clean 60/40
30 synchro burpees
50 toes to bar
30 synchro burpees
50 power clean
500 m run together

ULTIMATE BURNOUT

amrap 10
max calories on ski
emom 5 synchro down ups

amrap 10
max calories on row
emom 10 synchro vups

amrap 10
max calories on bike
standing (damper 10)
emom 5 alternate box jumps

CF FITNESS

Strength:
EMOM 6′:
5 strict press
EMOM 6′:
3 split jerk

For time:
5 rounds of
54 du
21 deadlift
15 hspu
9 devil press
7 power clean

ULTIMATE BURNOUT

amrap 25 minutes

team of 2
1500/1200m row/ski
3000m bike
100 wallballs
80 synchro situps
60kb swings
40 vups
20 synchro burpees

CF FITNESS

Strength:
4 sets of
1. hold chin over pull up bar 30-45 sec
2. max L-sit hold on pull up bar
3. 10 single KB bicep curls
4. 10 single KB tricep extension behind head

Rest 1min Between Sets

Workout
EMOM x 15min
1) 15/12 Calories
2) 10-16 x Alternate DB Squat Cleans
3) 3-5 x Burpee Ring MU/BMU/Ring Pull up

ULTIMATE BURNOUT

emom 15
(45″”-15″”)
1)ski
2)row
3)bike

rest 2

amrap 15
20 hand release pushups
20 jump squats
20 vups
20 jumping lunges

CF FITNESS

Strength :

Every 3 min for 12 min

10 db bench press incline

10 chest supported rows

Skill: pistols

For time:

3 rounds of

20 box jumps

20 cal row

rest 3 min

3 rounds of

50 du

10 weighted reverse burpees

16 pistols

ULTIMATE BURNOUT

tabata everything

8x(20″ on/10″ off)

1)ski

2) mountain climbers

3) row

4) hollow hold

5) bike

6) wall sit rest 1 bwn sets

CF FITNESS

CF FITNESS

Skill: hswalk

For time:
250 m run before each round
30-25-20-15-10
wall ball
5-10-15-10-5 m
hswalk

Strength:
4 sets of
1. 12 strict ch2b banded
2. 15 skull crushers
3. 30 sec weighted hollow hold

ULTIMATE BURNOUT

“team of 2

amrap 10
80/60 cal row
30 synchro vups
max plate jump squat
(a-block jump squat)

rest 2

amrap 10
80/60 cal ski
30 synchro down ups
max 1 db devil press

rest 2

amrap 10
80/60 cal bike
30 synchro jumping lunges
max hand release pushups”

CF FITNESS 

Strength:
Back squat
Every 2:30 min for 12:30 min
3 reps @80%
+
3-5 man makers

Team of 2
5 rounds of
2 min on/2 min off(alternate)
150 m row
10 box jump
remaining time max reps power snatch @75%

ULTIMATE BURNOUT

4 rounds of

1 min max wallballs
30 sec rest

1 min max cal ski erg
30 sec rest

1min max burpee broad jumps
30 sec rest

1min max calories row
30 sec rest

1min max bike
30 sec rest

CF FITNESS

ULTMATE BURNOUT

3 sets of
2k bike
500/400m row
750/600m ski
rest 2 min
cap each set 10 min

CF FITNESS

ULTIMATE BURNOUT

4 rounds of
1 min on
30 seconds off

1. box jumps
2. Bike
3. Hand release pushups
4. Row
5. Alt db snatch
6. Ski

CF FITNESS

Strength:

Every 1:30 min for 9 min

Set 1-2: 3 power snatch+ 3 oh squat

Set 3-4: 2 power snatch+ 2oh squat

Set 5-6: 1 power snatch+ 1 oh squat

For time:

Buy in 100 du

then

5 rounds of

8 power snatch

9 hspu

10 box jump

50/35 kg

then

3 rounds of

8 oh squat

10 box jump

Cash out 100 du

ULTIMATE BURNOUT

FOR TIME

team of 2

-1000/750m run

-40 dual db devil press

-2000m row

-30 hang squat clean

-1000/800m ski

CF FITNESS

ULTIMATE BURNOUT
team of 2

AMRAP 8′
-15/12 calories row
-15 air squat
-15 dual db push press

REST 2′

AMRAP 8′
15/12 calories row/ski
-15 jumping squat
-15 push ups

REST 2′

AMRAP 8′
-15/12 calories row
-15 vups
-15 dual db deadlift

CF FITNESS

ULTIMATE BURNOUT

every 3 for 30

1)500/400m row

2) 30/25 kb swings

3) 500/400m ski

4) 30/25 box step ups

5)1000/800m bike(damper 10)

CF FITNESS 

Strength:
Every 2 min for 12 min
1 hang squat clean
2 front squat
1 jerk
(built up complex)

For time:(team of 2)
42-30-18
push jerk
pull ups
rest 2 min
18-30-42
hang power clean
burpees over bar

ULTIMATE BURNOUT

as a team of 3

amrap 12
1500m run(split)
150 goblet squats
50 synchro vups all 3

amrap 12
1500m row (split)
150 jumping lunges (split)
50 synchro down ups (all 3)

amrap 12
1500m ski (split)
150 db snatch (split)
50 synchro push press

CF FITNESS

ULTIMATE BURNOUT

tabata row
rest 2
tabata db clean and jerk
rest 2
tabata du
rest 2
tabata burpees over db
rest 2
tabata db snatch

CF FITNESS

Strength:
3 sets of
10 bent over row DBL DB
12 bicep curls one DB
12 diamond push ups
20-30 sec hold support on rings

5 sets of
Every 3 min :
21 cal row
15 hspu
9 ring dips
rest 1 min between sets

ULTIMATE BURNOUT

“every 2 minutes for 24 minutes

1)400/300m row/ski

2)25 unbroken wallballs

3) 400/300m row/ski

4)25 burpees “

CF FITNESS

Strength:

ULTIMATE BURNOUT

team of 2

amrap 10

max cal ski

1 partner in plank

into

amrap 10

max cal row

1 partner farmer hold

into

amrap 10

max cal bike

1 partner wallsit hold

CF FITNESS

CF FITNESS

ULTIMATE BURNOUT

CF FITNESS

ULTIMATE BURNOUT

amrap 25
1000/800m row
60 goblet lunges
30 calories ski
60 weighted situps
30 cal bike

CF FITNESS

ULTIMATE BURNOUT

every 5 for 30

1) 1000/800m ski

2) 21-15-9
db snatch
down ups voer db

3) 1000/800m row

4) 21-15-9
Heavy wallballs
vups

5) 2000/1500m bike

6)21-15-9
plate ground to oh
box jumps

CF FITNESS

ULTIMATE BURNOUT

team of 2

1) amrap 10
p1)250m ski
p2)20 goblet lunges
15 kb swings

rest 2

2) amrap 10
p1)250m row
p2)20 jump squat
15 burpees

rest 2

amrap 10
p1)250m run
p2)20 vups
15 hand release pushups

CF FITNESS

ULTIMATE BURNOUT
Workout
40sec On 20sec OFF
EMOM x 30min
1) Ski
2) Bike
3) Row
4) shuttle runs
5) Rest

CF FITNESS

ULTIMATE BURNOUT

2 rounds of
2min on
1 min off

1) 10 alt db snatch
10 dwon ups over db

2) max cal ski

3) 10 kettlebell swing to squat
10 vups

4) max cal row

5) 10 box jumps over
10 pushups

6) max cal bike

CF FITNESS

Strength:
Every 2min for 10 min
1 clean pull
2 squat clean
1 jerk
(build up)

For time:
(Team of 2)
3 rounds of
30 deadlift 100/80kg
30 burpees over bar

rest 3′

3 rounds of
30 push press 60/40 kg
30 t2b

ULTIMATE BURNOUT

For Time
Team of 2

0:00-12:00
120 Wall Balls
2000m Row

12:00-24:00
60 Burpees
2000m Ski

24:00-36:00
40 kb swings
4000m Bike

CF FITNESS 

Strength:
Front squat
Every 1:30 min for 9 min
10-8-6-4-2-2 reps (all @70%)

TEAM OF 2:
Both athletes work alternate between
A and B
3 rounds of
2 min on/2 min off
A. 20/15 cal row+10 wall balls+amrap
toes to bar
B.250 m run+10 pistols+amrap
KB swings”

ULTIMATE BURNOUT

2 R.F.T

-500m row
-30 1 arm db thruster

-500m ski
-30 push ups

-1000m bike
-30 vups

CF FITNESS

CF FITNESS

ULTIMATE BURNOUT

Every 2min for 30min

1) 400m/300m Row

2) 15 KB Swings+15 Goblet Squats

3) 30 Sit ups+15 V UPS

4) 400m/350m Ski

5) 100 Double Unders

CF FITNESS

CF FITNESS

ULTIMATE BURNOUT

Ultimate burnout

Team of 2

AMRAP 10
500m run together
30 1 arm devil press
15 1 arm synchro db thrusters

AMRAP 10
500m row
30 hand release pushups
30 synchro netball sit ups

AMRAP 10
500m ski
100 du
20 shuttle runs

CF FITNESS

ULTIMATE BURNOUT

Emom 30minutes
1. wallballs
2. Calories ski
3. Burpees jump forward run back
4. Calories row
5. Russian kb swings
6. Calories bike

ON-OFF
1. 30”-30”
2. 40”-20”
3. 50”-10”
4. 40”-20”
5. 30”-30”

CF FITNESS

ULTIMATE BURNOUT

Amrap 25
250m row/ski
500m bike

20 kb swings
20 goblet lunges
20 vups

CF FITNESS

ULTIMATE BURNOUT

AMRAP 4
10 2 db thrusters
10 burpees
Rest 2
Emom 4
12/10 cal ski
AMRAP 4
10 hand release pushups
10 jump lunges
Rest 2
Emom 4
12/10 cal row
Rest 2
AMRAP 4
10 kb swings
10 trx rows
Rest 2
Emom 4
12/10 cal bike (damper 10)

CF FITNESS

ULTIMATE BURNOUT

every 3 for 30

1)buy in 250m run max cal ski

2) buy in 250m run max du/su(outside)

3)buy in 250m run max calories row

4)buy in 250m run max m.climbers

5) buy in 250m run max bike

CF FITNESS

ULTIMATE BURNOUT

every 10 for 30

team of 2

1) 1000m run
40 calories ski
20 reverse burpees

2)1000m run
60 calories row
30 synchro medball situps

3)1000m run
80 cal bike
40 db snatch

CF FITNESS

ULTIMATE BURNOUT

EVERY 5 FOR 30 MINUTES

1) amrap 5
10 db push press
20 db back step lunges
10 vups

2) 1000/800m row

3) amrap 5
10 kb swings
10 goblet squats
10 down ups

4) 1000/800m ski

5) amrap 5
10 push ups
20 at vups
10 shoulder taps

6)2000/1600m bik

CF FITNESS

ULTIMATE BURNOUT

5 rounds of
40 second on
20 second off

1. wallballs
2. Ski erg
3. Jumping lunges
4. Calories row
5. Burpees

CF FITNESS