Saturday 5.31.2025

“FITNESS” & “PERFORMANCE”

Four sets for max reps/calories of:
60 seconds of Overhead Walking Lunges with Plate (45/25 lb)
Rest 60 seconds
60 seconds of Rowing or Ski Erg (for Calories)
Rest 60 seconds
60 seconds of Burpee Box Jump Overs (24/20″)
Rest 60 seconds
60 seconds of Echo Bike or Concept 2 Bike Erg (for calories)
Rest 60 seconds

Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.

“BURN”

Complete as many rounds and reps as possible in 10 minutes of:
100 Meter Run, Row, Ski, or 200m Bike
20 Walking Lunges
30 Second Hollow Hold
5 Yoga Push-ups

*Try to breathe steadily for the entire 10 minutes. Focus on movement quality

then...

Four sets of:
20 Seconds of Dumbbell Push Presses
20 Seconds of Dumbbell Reverse Lunges
Rest 20 seconds
60 Second Row, Ski, or Bike @tough effort
Rest walk 60 seconds

then...

Five sets of:
20 Seconds of Air Squats
Rest 10 seconds
20 Seconds of Burpees
Rest 10 seconds

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @80%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @90%
Rest 30 seconds
x 10 rounds

*Find a sustainable pace for our first 10 sets. Then increase our effort with each 10 sets.
Always aim to keep all sets within a % range at the same pace.