Saturday 2.18.2023

“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 (95/63 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 Anchored Sit-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”

Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg (or 18/14 Calorie Echo Bike)
Station 2 — 300/250m Row + 300/250m Ski (or 75 Double-Unders)

*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set).

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds