Saturday 11.11.2023

“FITNESS” & “PERFORMANCE”

In teams of two, with one partner working at a time, complete the following for max reps/calories:
5 Minutes of Rowing (for Calories)
Rest 2 minutes
5 Minutes of Hang Power Cleans (115/73 lb)
Rest 2 minutes
5 Minutes of Ski Erg (for Calories)
Rest 2 minutes
5 Minutes of Burpee Box Jump-Overs or Step-Overs (24/20")
Rest 2 minutes
5 Minutes of Bike Erg (for Calories)

Partners can switch from working to resting whenever they see fit.

“BURN”

Every 6 minutes, for 30 minutes (5 sets):
600 Meter Bike Erg
300 Meter Run or Row
200 Meter Ski

“ENDURANCE (AKA SWEAT SESH)”

Every 2 minutes, for 32 minutes (4 sets of each):
Station 1 — 320/280 Meter Row
Station 2 — 640/560 Meter Bike Erg
Station 3 — 320/280 Meter Ski or 300m Row
Station 4 — 20 second Side Plank Left Side + 20 second forward plank + 20 second Side Plank right side + 20 seconds forward plank