Saturday 8.29.2026

“FITNESS” & “PERFORMANCE”

In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (115/73 lb or moderate weight — should be unbroken throughout)
10/8 Calorie Row

Rest 3 minutes, then...

In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Box Jump-Overs
10/8 Calorie Ski Erg

Rest 3 minutes, then...

In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
100-ft Farmer's Carry
10/8 Calorie Bike Erg

“BURN”

Against a 90-second running clock:
200 Meter Row or Run
Max Reps of Burpees
​
Rest 30 seconds, then…
​
Against a 90-second running clock:
200 Meter Ski
Max Reps of Cobra Walking Lunges
​
Rest 30 seconds, then...
​
Against a 90-second running clock:
400 Meter Bike Erg
Max Reps of Push-ups
​
Rest 30 seconds, then...
​
Repeat the entire 6-minute piece three more times for a total of FOUR sets of each

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg or Run
5 minute easy Bike or Run
*at the top of each minute, go hard for 15 seconds

then...

90 Second Bike or Run @ 80-85% effort
Rest walk 60 seconds
x 6 rounds

Rest 2 minutes
x 2 sets