Saturday 12.13.2025

“FITNESS” & “PERFORMANCE”

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Relay Row or Ski
60 Walking Lunges with Kettlebells in Farmer’s Carry
40 Single-Arm Kettlebell Push Presses
20 Pull-ups (scale up to Chest-to-Bar Pull-ups, or down to Jumping Pull-ups or Ring Rows)
​
*For the Single-Arm KB or DB Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 5 reps with one arm while holding the other DB/KB in the front racked position, then perform 5 reps with the other arm before passing off to your partner.

“BURN”

Complete as many rounds and reps as possible in 3 minutes of:
9 Ball Slams
6/4 Cal Row
​
Rest 1 minute, then…
​
Complete as many rounds and reps as possible in 3 minutes of:
12 Walking Lunges
6/4 Calorie Ski
​
Rest 1 minute, then….
​
Complete as many rounds and reps as possible in 3 minutes of:
6 Burpees
6/4 Calorie Bike Erg
​
Rest 1 minute, then…
​
Repeat for a second round through of each section

“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.