Saturday 9.26.2026

*We will be keeping a close eye on the weather as we do not want to put our staff or YOU in a hazardous situation. Please stay tuned for an email from Zen OR a text (if you have not entered your cell info, please do so as we occasionally send updates via text)!

“FITNESS” & “PERFORMANCE”

In teams of two, with only one person working at a time, complete the following for time:
Row 1000 Meters (as a relay)
50 Toes to Bar (or V-Ups)
75/60 Calorie Ski or Bike Erg
150 Reverse Lunges w/KB in Goblet Hold
75/60 Calorie Ski or Bike Erg
50 Toes to Bar
Row 1000 Meters (as a relay)

“BURN”

2 Minute Bike Erg for Max Calories
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Rest 60 seconds, then....
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Complete as many rounds and reps as possible in 2 minutes of:
4 Burpees
6 Single Arm Dumbbell Thrusters (3 each arm)
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Rest 60 seconds, then....
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2 Minute Ski for Max Calories
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Rest 60 seconds, then....
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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)
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Rest 60 seconds, then....
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2 Minute Row for Max Calories
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Rest 60 seconds, then...
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Repeat for a second set at each station

“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.