Saturday 11.1.2025

“FITNESS” & “PERFORMANCE”

In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run
immediately followed by…
16 rounds (partners alternating full rounds) of…
8 Toes to Bar
12 Push-Ups
16 Air Squats
immediately followed by…
1600 Meter Relay Run

“BURN”

Against a 2-minute running clock, complete:
10 Box Step Ups
10 Sprawls (no push-up Burpee)
Max Calorie Bike Erg in time remaining
​
Rest 60 seconds, then...
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Against a 2-minute running clock, complete:
30 Double-Unders (or Single Unders)
15 Air Squats
Max Calorie Row in time remaining
​
Rest 60 seconds, then...
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Against a 2-minute running clock, complete:
12/10 Calorie Echo Bike
Max Calorie Ski Erg in time remaining
​
Rest 60 seconds, then...
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Repeat for a total of THREE SETS of each, for max total calories

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @80%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @90%
Rest 30 seconds
x 10 rounds

*Find a sustainable pace for our first 10 sets. Then increase our effort with each 10 sets.
Always aim to keep all sets within a % range at the same pace.