Saturday 6.14.2025

“FITNESS” & “PERFORMANCE”

In teams of two, complete the following...

Against a 5-minute running clock:
40/30 Calories of Bike Erg (split up between partners)
300-400 Meter Run (both partners run together)
Max Reps of Synchro Burpee Box Jump-Overs in remaining time
(Partners must both be at the bottom of their Burpees before they can complete the next rep)

Rest 2 minutes, and repeat for a total of FIVE (5) sets – 35 minutes of total workout time.

*Burpee Box Jump-Overs can be scaled to standard (synchro) Burpees.
*If you are getting less than 30 seconds to complete the Max Reps, consider cutting the run back to 300 Meters (Note: this is actually a good distance for this workout, but we've done 400 Meters before, so we left that as the prescription for those that want to compare efforts).

“BURN”

Against an 8-minute clock, complete:
4.8.12.16.20...
Calorie Ski
*12-16 Jumping Lunges each each set

Rest 2 minutes, then...

Against an 8-minute clock, complete:
4.8.12.16.20...
Calorie Row
*10-12 Push-ups after each set

Rest 2 minutes, then...

Against an 8-minute clock, complete:
4.8.12.16.20...
Calorie Bike Erg
*3-4 Strict Pull-ups or 6-8 Ring Rows after each set

“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.