Saturday 8.24.2024

“FITNESS” & “PERFORMANCE”

Against a 3-minute clock, complete:
500 Meter Row or 400 Meter Run
Max Reps of Wall Balls

Rest 90 seconds, then…

Against a 3-minute clock, complete:
500 Meter Ski
Max Reps of Burpee Box Jump-Overs

Rest 90 seconds, then...

Against a 3-minute clock, complete:
1000 Meter Bike Erg
Max Reps of Alternating Single Arm Dumbbell Snatches

Rest 90 seconds, then...

Repeat for a total of THREE SETS of each station.

“BURN”

Complete as many rounds and reps as possible in 7 minutes of:
3 Hand-Release Burpees
5 Calorie Ski
7 Air Squats

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 7 minutes of:
3 Plate Ground to Overhead
5 Calorie Row
7 No-Push-up Burpees to Plate

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 7 minutes of:
3 Jumping Lunges (R+L =1)
5 Calorie Bike Erg
7 V-Ups or Tuck-Ups

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds

60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total