Thursday 5.28.2026

“FITNESS” & “PERFORMANCE”

Against a 3-minute clock, complete:
300/250 Meter Row
30 Double-Unders
Max Calorie Bike Erg in time remaining

Rest 90 seconds, then...

Against a 3-minute clock, complete:
300 Meter Run
6 Burpees
Max Calorie Ski Erg in time remaining

Rest 90 seconds, then...

Repeat for FOUR total sets of each station (32 minutes total — 24 minutes of work)

Not running today? Complete 9-15 Calories of Echo Bike instead (about 60-90 seconds of work)
Larger classes can bring in Echo Bikes if you run out of Bike Ergs (or Ski Ergs) for either station.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @80%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @90%
Rest 30 seconds
x 10 rounds

*Find a sustainable pace for our first 10 sets. Then increase our effort with each 10 sets.
Always aim to keep all sets within a % range at the same pace.