Saturday 8.13.2022

“FITNESS” & “PERFORMANCE”

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of*:
6 Toes to Bar
8 Goblet Walking Lunges
10/8 Calorie Row or Ski

*Every 6 rounds (3 per teammate), teams must run 400 meters together – with both back in before starting the triplet.

“BURN”

Complete as many rounds and reps as possible in 10 minutes at a sustainable pace of:
150m Ski or Row
60ft Bear Crawl
12 V-Ups

then...

40 Second Echo Bike or Bike Erg @90% effort
20 Second Echo Bike or Bike Erg @easy spin
20 Second Echo Bike or Bike Erg @95-100% effort
40 Second Echo Bike or Bike Erg @easy spin
x 4 rounds (8 minutes)

then…

Complete as many rounds and reps as possible in 10 minutes of:
12 Kettlebell or Dumbbell Walking Lunges
16 Kettlebell or Dumbbell Gorilla Rows
20 Plank Shoulder Taps
24 Banded Bicep Curls

“ENDURANCE (AKA SWEAT SESH)”

90 Second Echo Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible