Saturday 10.19.2024

“FITNESS” & “PERFORMANCE”

Against a 7-minute running clock, complete:
400 Meter Row
20 Single Arm Kettlebell Push Presses (10 each arm)
400 Meter Run or Ski
10 Burpees Over the Kettlebell
Max Calorie Bike Erg (or Echo Bike) in time remaining

Rest 3 minutes, and repeat for a total of FOUR sets for max Calories.

“BURN”

Against a 90-second running clock:
200 Meter Row or Run
Max Reps of Burpees

Rest 30 seconds, then…

Against a 90-second running clock:
200 Meter Ski
Max Reps of Cobra Walking Lunges

Rest 30 seconds, then...

Against a 90-second running clock:
400 Meter Bike Erg
Max Reps of Push-ups

Rest 30 seconds, then...

Repeat the entire 6-minute piece three more times for a total of FOUR sets of each

“ENDURANCE (AKA SWEAT SESH)”

60 Second Bike or Run @ 85% effort
Rest walk 60 seconds
x 8 rounds

Rest 2-3 minutes

60 Second Bike or Run @ 85% effort
Rest walk 60 seconds
x 8 rounds

*Try to increase your pace from your 90-second intervals two weeks ago (if you did them).