Saturday 10.25.2025

“FITNESS” & “PERFORMANCE”

In teams of two, with one partner working at a time, complete three sets for max reps/calories of:
2 Minutes of Dumbbell Box Walk-Overs
2 Minutes of Burpees to target (or Push-ups for those that want to prioritize strength/muscular endurance)
2 Minutes of Toes to Bar or V-Ups (Advanced can work Bar Muscle-Ups here if they would like)
2 Minutes of Echo Bike (for Calories)
Rest 2 minutes
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Partners switch from working to resting whenever they see fit; track total reps/calories achieved in each set.

“BURN”

Three sets (18 minutes) of:
20 Seconds of Sit-Ups
20 Seconds of Push-ups
Rest 20 seconds (get on rower, bike, or ski)
60 Seconds Ski, Row, or Bike @high effort
Rest 60 seconds
20 Seconds of Ball Slams
20 Seconds of Air Squats
Rest 20 seconds (get on rower, bike, or ski)
60 Seconds Ski, Row, or Bike @high effort
Rest 60 seconds
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*Try to go faster on the Bike, Ski or Row with each set. Use two different machines, and alternate between the two.
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Rest 2-3 minutes, then…
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Against a 9-minute clock, complete:
3.6.9.12.15...
Burpees
Jumping Lunges (R+L=1)
Calories Bike/Ski/Row

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles