Saturday 12.2.2023

“FITNESS” & “PERFORMANCE”

In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run, Row, Ski, or Bike (double the distance if biking)

immediately followed by…

16 rounds (partners alternating full rounds) of…
8 Box Jumps (step down)
12 Alternating Dumbbell Snatches
16 Push-ups

immediately followed by…

1600 Meter Relay Run, Row, Ski, or Bike

“BURN”

Complete as many rounds and reps as possible in 15 minutes of:
5 Yoga Push-ups
10 Side Plank Hip Raises each side
15 Dumbbell Floor Presses
200 Meter Row or Ski

Rest 3 minutes, then...

Every 90 seconds, for 12 minutes (8 sets):
100 Meter Run
3 Devil's Presses

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds

60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total