Saturday 6.8.2024

“FITNESS” & “PERFORMANCE”

Four sets for max reps/calories of:
60 seconds of Overhead Walking Lunges with Plate (45/25 lb)
Rest 60 seconds
60 seconds of Rowing or Ski Erg (for Calories)
Rest 60 seconds
60 seconds of Burpee Box Jump Overs (24/20″)
Rest 60 seconds
60 seconds of Echo Bike or Concept 2 Bike Erg (for calories)
Rest 60 seconds

Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.

“BURN”

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

*Note: previous versions of this workout had the Run/Row as 300 Meters. If this worked well for you, and want to compare scores, then keep it as such. If your times were under 3:30, and you'd like to be a pushed a bit more, then consider bumping it up to the 400 Meter distance.

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Intervals

2 minutes @ 75-80% (10 minute pace)
1 minute @ 80-85% (5 minute pace)
30 seconds @ easy
30 seconds @ 90-95% (1 minute pace)
1 minute @ easy
x 6-8 rounds (30-40 minutes)