Thursday 1.23.2025

“FITNESS” & “PERFORMANCE”

Complete as many rounds and reps as possible in 9 minutes of:
300/270 Meter Row
12 Wall Balls
6 Strict Pull-ups or 9 Ring Rows

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 9 minutes of:
300/270 Meter Ski
12 Box Jumps or Step Ups
9 Push-ups

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 9 minutes of:
600/540 Meter Bike Erg
12 Single Arm Kettlebell or Dumbbell Push Presses (6 each arm)
12 Plank Kettlebell or Dumbbell Pull-Throughs (6 each side)

Finish with...

5-10 minutes of cooldown stretching

“ENDURANCE (AKA SWEAT SESH)”

Against a 6-minute running clock, complete:
30/24 Calorie Row
30/24 Calorie Ski Erg
30/24 Calorie Bike Erg
Max Double-Unders (or Mountain Climbers) in time remaining

Rest 3 minutes, and repeat for a total of FOUR sets for max Double-Unders.