Saturday 2.22.2025

“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:
5 Burpee 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 Dual Kettlebell Front Rack Carry
10/8 Calorie Bike Erg

“BURN”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 24-30 minutes (8-10 sets):
100 Meter Ski
200 Meter Row
300 Meter Bike Erg

Adjust the distances so that you are getting close to 60 seconds of rest each set (100m Ski, 150m Row, 200m Bike, for example)