Saturday 4.4.2026

“FITNESS” & “PERFORMANCE”

In teams of two, with one partner working at a time, complete as many rounds and reps a possible in 30 minutes of:
900 Meter Bike Erg (or 400 Meter Run)
60 Wall Balls
450 Meter Row
30 Burpees to 6" Target
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Divide the reps between partners as you see fit.

“BURN”

Complete as many rounds and reps as possible in 6 minutes of:
12/9 Calorie Ski
6 Single Arm Devil's Presses

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 6 minutes of:
12/9 Calorie Bike Erg
9 Single Arm Dumbbell Push Presses (each arm)

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 6 minutes of:
100 Meter Run
12 Dumbbell Goblet Squats

Optional Finisher:
Two or Three sets of:
V-Ups x 8-10 reps
Tuck-Ups x 10-15 reps
Hollow Hold x 20-30 seconds
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.