Saturday 4.5.2025

“FITNESS” & “PERFORMANCE”

In teams of two, with one partner working at a time, complete as many rounds and reps a possible in 30 minutes of:
900 Meter Bike Erg
60 Wall Balls
450 Meter Row
30 Burpees to 6" Target

Divide the reps between partners as you see fit.

“BURN”

2 Minute Bike Erg for Max Calories

Rest 60 seconds, then....

Complete as many rounds and reps as possible in 2 minutes of:
4 Burpees
6 Single Arm Dumbbell Thrusters (3 each arm)

Rest 60 seconds, then....

2 Minute Ski for Max Calories

Rest 60 seconds, then....

Complete as many rounds and reps as possible in 2 minutes of:
6 Single Arm Dumbbell Hang Clean and Jerks
4 Box Jumps (or Step-ups)

Rest 60 seconds, then....

2 Minute Row for Max Calories

Rest 60 seconds, then...

Repeat for a second set at each station

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.