Saturday 12.20.2025

“FITNESS” & “PERFORMANCE”

Complete as many rounds and reps as possible in 14 minutes of:
7/5 Strict Pull-ups
14 Single Arm Dumbbell Overhead Walking Lunges (7 each arm)
14/12 Calorie Row, Ski, or Bike Erg*

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 14 minutes of:
7 Kettlebell or Dumbbell Gorilla Rows (R+L = 1)
14 Abmat Sit-Ups
14/12 Calorie Row, Ski, or Bike Erg*

*Choose a different cyclical modality for your second AMRAP than you did for the first.

“BURN”

Against a 2-minute running clock, complete:
8 Push-ups
12 Russian Kettlebell Swings
16 Air Squats
Max Calorie Row or Ski in time remaining
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Rest 60 seconds, then...
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Against a 2-minute running clock, complete:
4 Burpees
8 Goblet Reverse Lunges
12 Abmat Sit-Ups
Max Calorie Bike Erg or Echo Bike in time remaining
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Rest 60 seconds, then...
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Repeat for a total of FIVE SETS of each, for max total calories

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.