Saturday 8.28.2021

“FITNESS” & “PERFORMANCE”

In teams of two, against a continuously running clock, complete the following....

Minute 0:00-5:00 —
800 Meter Run
(switching every 200m — faster teams go for 1000m, switching each 250)

Minute 5:00-10:00 —
1000/800 Meter Ski Erg
(switching every 250/200m)

Minute 10:00-15:00 —
2000/1600 Meter Bike Erg
(switching every 500/400m)

Minute 15:00-45:00...
Repeat for two more cycles, for a total of THREE sets of each

“BURN”

Four sets of:
30 Seconds of Plank Shoulder Taps
30 Seconds of Superman Punches
30 Seconds of Flutter Kicks
Rest 30 seconds

Then...

In teams of two, complete as many calories as possible in 12 minutes of:
P1: Run 200m
P2: Ski Cals
*Switch every time the running partner returns

Rest 2 minutes, then...

In teams of two, complete as many calories as possible in 6 minutes of:
P1: 100ft Bear Crawl
P2: Assault Bike Calories
*Switch every time the crawling partner returns

If you don't have a partner, complete these as solo AMRAPs, working on the Ski/Bike for the same amount of time that the Run/Bear Crawl took you.

“ENDURANCE (AKA SWEAT SESH)”

40 Minutes @ moderate/steady pace:
1600 Meter Bike Erg
800 Meter Run
400m Row or Ski
200ft Farmers Carry @moderate