Saturday 3.29.2025

*Reminder: “Bulletproof Your Back” Workshop with Dr. Erin Ray is this Sunday (March 30th) at 10am! Register here!

“FITNESS” & “PERFORMANCE”

In teams of two, complete the following...

Minutes 0:00-10:00:
As many rounds and reps as possible of...
20 Calorie Ski
20 Alternating Dumbbell Snatches

Minutes 10:00-20:00:
Run 1200 Meters (both partners)

Minutes 20:00-30:00:
As many rounds and reps as possible of...
20 Calorie Bike Erg
20 Burpees

Minutes 30:00- finish:
2000 Meter Row Relay

*For all of the reps and calories, partners can switch from working to resting whenever they'd like. The one exception is the Run, which must be completed by both partners

For larger classes, the two AMRAPs can be swapped, while keeping the Run and the Row as the second and fourth stations, respectively.

“BURN”

Every minute, on the minute, for 30 minutes (5 sets of each):
Station 1 – 10-15 Burpees
Station 2 – 40 Second Row
Station 3 – 20-25 Air Squats
Station 4 – 40 Second Ski Erg
Station 5 – 30-40 Second Plank Hold
Station 6 – 40 Second Bike Erg

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE