Saturday 11.15.2025

*Reminder: Handstand Workshop with Coach Gabby is this Saturday at 10:30am!

“FITNESS” & “PERFORMANCE”

In teams of two, partners will alternate whole rounds to complete…
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As many rounds and reps as possible in 8 minutes of:
8 Hang Power Cleans (95/63 lb)
8/6 Calorie Bike Erg
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Rest 2 minutes, then…
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As many rounds and reps as possible in 8 minutes of:
8 Push Presses (95/63 lb)
8/6 Calorie Row
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Rest 2 minutes, then…
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As many rounds and reps as possible in 8 minutes of:
8 Front Squats (95/63 lb)
8/6 Calorie Ski
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Rest 2 minutes, then....
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As many rounds and reps as possible in 8 minutes of:
8 Burpees
80 Meter Shuttle Run (done in 20 meter lengths)
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*If the prescribed weights are light for you, and you want a challenge, bump it up to 115/73 lb. Keep in mind, though, that the goal is unbroken sets throughout!
*This workout can also be performed with a pair of Dumbbells for all of the weighted movements.

“BURN”

Every 5 minutes, for 25 minutes (5 rounds):
150/125m Ski
5 Burpee Box Jumps Overs
300/250m Bike Erg
10 Ring Rows
150/125m Row
20 Second Side Plank each side

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an
increased number of total sets.