Saturday 3.18.2023

“FITNESS”

A.In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Complexes (row left, row right, power clean, push press = 1 rep)
6 Dumbbell Box Step-Ups

Rest 5 minutes, then...

B. In teams of three, alternating every 12/9 Calories, Echo Bike for as many Calories as possible in 15 minutes.

*After completing your 12/9 Calories, immediately perform 6 Burpees to a target (teammates do not wait for the Burpees to be completed before hopping on and starting their Cals).

“PERFORMANCE”

A. In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
3 Pull-ups
6 Shoulder to Overhead (115/75 lb)
9 Box Jump Overs (24/20″)

Pull-ups can be scaled up to Chest-to-Bar Pull-ups, or Bar Muscle-Ups

Rest 5 minutes, then...

B. In teams of three, alternating every 12/9 Calories, Echo Bike for as many Calories as possible in 15 minutes.

*After completing your 12/9 Calories, immediately perform 6 Burpees to a target (teammates do not wait for the Burpees to be completed before hopping on and starting their Cals).

“BURN”

Against a 2-minute running clock, complete:
8 Pull-ups (or Ring Rows)
12 Push-ups
16 Air Squats
Max Calorie Row or Ski in time remaining

Rest 60 seconds, then...

Against a 2-minute running clock, complete:
4 Burpees
8 Box Jumps or Step-Ups
12 V-Ups
Max Calorie Bike Erg or Echo Bike in time remaining

Rest 60 seconds, then...

Repeat for a total of FIVE SETS of each, for max total calories

“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).