Saturday 7.16.2022

“FITNESS” & “PERFORMANCE”

In teams of three, complete two rounds for time:
100/70 Calories of Echo Bike
800 Meter Run (all teammates together)
60 Dumbbell Thrusters (50/35 lb)
400 Meter Run (all teammates together)
20 Devil's Presses

Teammates can partition calories and reps as they see fit on the Echo Bike, Thrusters, and Devil’s Presses, but must all complete the running together -- and may not start on the next element until all three teammates have completed the run.

“BURN”

Minute 0:00 - 6:00:
Complete as many rounds and rep as possible in 6 minutes of:
8 Push-ups
6 Dumbbell Walking Lunges
4 Dumbbell Push Presses

Minute 6:00-12:00:
800 Meter Run

Minute 12:00-18:00:
Complete as many rounds and rep as possible in 6 minutes of:
8 Hollow Rocks
6 Dumbbell Hang Power Cleans
4 Dumbbell Front Squats

Minute 18:00-24:00
800 Meter Run

Minute 24:00-30:00
Complete as many rounds and rep as possible in 6 minutes of:
8 Dumbbell Floor Presses
6 Dumbbell Plank Rows
4 Dumbbell Burpees

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).