Saturday 12.21.2024

“FITNESS” & “PERFORMANCE”

Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – 80 Double-Unders (or 60 seconds of practice)
Station 2 – 60 seconds of Strict Pull-Ups (advanced: Bar or Ring Muscle-Ups)
Station 3 – 400 Meter Bike Erg
Station 4 – 200ft Farmers Carry
Station 5 – 60 seconds of Strict Handstand Push-ups, Wall Walks, or Push-ups @10X1 tempo (focus on good ROM)
Station 6 – 200 Meter Ski Erg

“BURN”

Complete as many rounds and reps as possible in 15 minutes of:
5 Yoga Push-ups
10 Hollow Rocks
15 Dumbbell Floor Presses
200 Meter Row or Ski or 400m Bike

Rest 3 minutes, then...

Every 90 seconds, for 12 minutes (8 sets):
100 Meter Row, Ski, or Run
3 Devil's Presses

“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.