Saturday 6.24.2023

“FITNESS” & “PERFORMANCE”

In teams of three, with only one partner working at a time, complete the following as quickly as possible
1200 Meter Relay Run, Row, or Ski (Bike Erg is 2x distance)
120 Double-Unders (or Lateral Line hops)
90 Power Cleans (115/75 lbs) or Kettlebell Swings
60 Box Step-Overs with Dumbbells (50/35 lb DBs)
1200 Meter Relay Run or Row
120 Double-Unders
90 Power Cleans or Kettlebell Swings
60 Box Step-Overs with Dumbbells
1200 Meter Relay Run or Row

“BURN”

Against a 5-minute clock, complete:
40/30 Calorie Bike Erg
30 Jumping Lunges
20 Push-ups
Max Calorie Bike Erg in remaining time

Rest 2 minutes, then....

Against a 5-minute clock, complete:
40/30 Calorie Row or Ski
30 Tuck-Ups
20 Box Step-Ups
Max Calorie Row or Ski in remaining time

Rest 2 minutes, then...

Repeat for a second set of each

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski

*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set).