Saturday 11.5.2022

“FITNESS” & “PERFORMANCE”

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Relay Run, Row, or Ski (each partner can choose their own machine option)
60 Wall Balls
120 Double-Unders (or Lateral Line Hops)
40 Burpees

Partners will split the reps up however they’d like, but must finish all the reps of one movement before moving on to the next.

“BURN”

A. Every minute, for 9 minutes (3 sets):
Min 1 — 9-14 Calorie Ski
Min 2 — 9-14 Calorie Row
Min 3 — 9-14 Calorie Bike

**choose a calorie count that allows you to finish each interval in 40 seconds or less

Rest 1 minute, then…

B. 9 minutes with a pair of light to moderate Dumbbells:
9 Dumbbell Curl to Press
12 Dumbbell Front Squats
15 Dual Dumbbell Bent Over Rows
30 Second Hollow Hold

Rest 1 minute, then…

C. Every minute, for 9 minutes (3 sets):
Min 1 — 9-14 Calorie Ski
Min 2 — 9-14 Calorie Row
Min 3 — 9-14 Calorie Bike

*try to go faster on each interval than you did in Part A, using the same Calorie count

“ENDURANCE (AKA SWEAT SESH)”

Every 2 minutes, for 30-40 minutes (15-20 rounds):
300/250 Meter Bike Erg
150/125 Meter Ski

*Transition quickly from one machine to the next; your goal is consistent effort across all sets