Saturday 5.11.2024

“FITNESS” & “PERFORMANCE”

In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Relay Run, Row or Ski
60 Goblet Walking Lunges
40 Abmat Sit-Ups
20 Pull-ups (feel free to scale up to Chest-to-Bar Pull-ups, or down to Jumping Pull-ups or Ring Rows)

“BURN”

Against a 3-minute clock, complete:
400 Meter Run
Max Burpees in time remaining

Rest 1 minute, then...

Against a 3-minute clock, complete:
500/400 Meter Row
Max Air Squats in time remaining

Rest 1 minute, then...

Against a 3-minute clock, complete:
1000/800 Meter Bike Erg or 500/400 Meter Ski
Max V-Ups in time remaining

Rest 1 minute, then...

Repeat for a second time through

Finish with….

Three sets of:
20 Second Side Plank Left
20 Second Forward Plank
20 Second Side Plank Right
20 Second Forward Plank
Rest 40 seconds

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds

60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total