Thursday 9.11.2025

“FITNESS” & “PERFORMANCE”

A. For max reps (or calories):
60 seconds of Bike Erg (for Calories)
Rest 60 seconds
60 seconds of Burpees
Rest 60 seconds
60 seconds of V-Ups
Rest 60 seconds
60 seconds of Ski Erg or Rowing (for Calories)
Rest 60 seconds
60 seconds of Wall Balls
Rest 60 seconds
60 seconds of Front-Leaning Rest on Rings

Rest 3-5 minutes (using this time to calculate your reps for Part B), then....

B. Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Bike Erg x 65-70% of Calories Achieved in 60 seconds
Minute 2 – Burpees x 65-70% of Reps Achieved in 60 seconds
Minute 3 – V-Ups x 65-70% of Reps Achieved in 60 seconds
Minute 4 – Ski Erg or Row x 65-70% of Calories Achieved in 60 seconds
Minute 5 – Wall Balls x 65-70% of Reps Achieved in 60 seconds
Minute 6 – 30-Second Front-Leaning Rest on Rings

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 24-30 minutes (8-10 sets):
100 Meter Ski
200 Meter Row
300 Meter Bike Erg
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Adjust the distances so that you are getting close to 60 seconds of rest each set (100m Ski, 150m Row, 200m Bike, for example)