Saturday 9.6.2025
“FITNESS” & “PERFORMANCE”
In teams of three, complete five rounds each for time of:
400 Meter Run (or 500/400m Ski, or 1000/800 Meter Bike)
20 Single Arm Dumbbell Hang Clean & Jerks
10 Burpee Box Jump-Overs
Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.
“BURN”
Every 3 minutes, for 24 minutes (8 sets):
100 Meter Ski
200 Meter Row
300 Meter Bike Erg
Adjust the distances so that you are getting close to 60 seconds of rest each set (100m Ski, 150m Row, 200m Bike, for example)
“ENDURANCE (AKA SWEAT SESH)”
6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets