Saturday 8.10.2024

“FITNESS” & “PERFORMANCE”

Every 2 minutes, for 30 minutes (3 sets) of:
Station 1 – 400/360 Meter Ski
Station 2 – 10-15 Burpee Box Jump Overs
Station 3 – 8-10 Dumbbell Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Station 4 – 15-25 Calorie Echo Bike
Station 5 – 60 Second Hollow Hold (accumulate as much time as possible in the minute)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging.

“BURN”

“Tabata Mash-Up"

Complete as many reps/calories as possible at each of the following 4-minute stations:

Eight rounds of:
20 seconds of Bike Erg
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 6:00…

Eight rounds of:
20 seconds of Ball Slams
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 12:00…

Eight rounds of:
20 seconds of Ski Erg
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 18:00…

Eight rounds of:
20 seconds of Air Squats
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 24:00…

Eight rounds of:
20 seconds of Rowing
Rest 10 seconds

“ENDURANCE (AKA SWEAT SESH)”

Five rounds @continuous effort (40 minute cap):
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski