Saturday 3.28.2026

“FITNESS” & “PERFORMANCE”

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
100-ft Sandbag Carry
10 Pull-ups (can be scaled up to Chest-to-Bar, or 5/3 Bar Muscle-Ups, or scaled down to Ring Rows)
100-ft Farmer's Carry
10 Ring Dips (or Hand-Release Push-ups)
100-ft Bear Crawl
10/8 Calorie Echo Bike
​
*This workout will be completed in a "follow-the-leader" fashion: Partner 1 performs a 100-ft Sandbag carry, then Partner 2 performs a 100-ft Sandbag Carry; Partner 1 performs 10 Pull-ups, then Partner 2 performs 10 Pull-ups; and so on, for 30 minutes.

“BURN”

Every 6 minutes, for 30 minutes (5 sets):
600 Meter Bike Erg
400 Meter Run or Row*
200 Meter Ski
​
*Note: previous versions of this workout had the Run/Row as 300 Meters. If this worked well for you, and want to compare scores, then keep it as such. If your times were under 3:30, and you'd like to be a pushed a bit more, then consider bumping it up to the 400 Meter distance.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE