Wednesday 12.28.2022

“FITNESS” & “PERFORMANCE”

Four sets for max reps/calories of:
2 minutes of Rowing or Bike Erg (for calories)
Rest 30 seconds
90 seconds of Double-Unders (or Ski Erg)
Rest 30 seconds
60 seconds of Push-Ups
Rest 30 seconds
30 seconds of Toes to Bar (or V-Ups)
Rest 90 seconds

*Compare to 12.29.2020

“ENDURANCE (AKA SWEAT SESH)”

Echo Bike or Bike Erg Workout (via Chris Hinshaw)
Part 1:
6 sets of:
90sec at fast pace,
90sec at easy pace.
Details: Goal during the 90sec easy pace interval is to get half (50%) the calories you accumulated during the 90sec fast pace interval. Rest 3min before starting Part 2.
.
Part 2:
6 sets of:
60sec at easy pace
60sec at fast pace
Details: Goal during 60sec fast pace interval is to get double (2x) the calories you accumulated during the 60sec easy pace interval
Total: 30min