Saturday 8.15.2026

“FITNESS” & “PERFORMANCE”

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Hang Power Snatches (75/53 lb) or Hang Dumbbell Snatches
60 seconds of Rest
60 seconds of Bike Erg (for Calories)
60 seconds of Rest
60 seconds of Burpees to 6" target
60 seconds of Rest
60 seconds of Ski Erg (for Calories)
60 seconds of Rest
60 seconds of Box Jumps (or Step-Ups)
60 seconds of Rest

One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

“BURN”

Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Row or Ski
10 Single Arm Dumbbell Front Squats (5 each arm)
10 Lateral Hops Over the Dumbbell
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Rest 1 minute, then...
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Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Bike Erg or 8/6 Calorie Echo Bike
10 Single Arm Dumbbell Push Presses (5 each arm)
10 Tuck-Ups
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Rest 1 minute, then...
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Repeat each for a second time through (24 minutes total, 20 minutes of work)

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36-48 minutes (6-8 sets) for times:
300/250 Meter Row

Rest until the clock reaches 2:00, and then…

1200/1000 Meter Bike Erg

Rest until the 6:00, and repeat for 6-8 sets.

* Note times for both the rowing and biking intervals.