Friday 9.17.2021

“FITNESS” & “PERFORMANCE”

Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 400/300 Meter Ski
Station 2 – 30 Dumbbell Front Racked Walking Lunges (50/35 lb each hand)
Station 3 – 15/10 Strict Pull-ups or 30 Ring Rows
Station 4 – 800/600 Meter Bike Erg
Station 5 – 15 Burpee Box Jump-Overs (24/20")

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 40 minutes (10 sets):
300/250m Row
600/500m Bike Erg

*Note times for each set, shooting for lowest total working time