Saturday 3.30.2024
“FITNESS” & “PERFORMANCE”
In teams of two, complete the following...
Minutes 0:00-10:00:
As many rounds and reps as possible in 10 minutes of...
20 Calorie Ski
20 Alternating Dumbbell Snatches
Minutes 10:00-20:00:
Run 1200 Meters (both partners)
Minutes 20:00-30:00:
As many rounds and reps as possible in 10 minutes of...
20 Calorie Bike Erg
20 Burpees
Minutes 30:00- finish:
2000 Meter Row Relay
*For all of the reps and calories, partners can switch from working to resting whenever they'd like. The one exception is the Run, which must be completed by both partners.
“BURN”
Three sets for max reps/cals of:
2 minutes of Rowing, Ski Erg, or Bike Erg (for calories)
Rest 30 seconds
90 seconds of Bike Erg, Ski Erg, or Rowing (for calories)
Rest 30 seconds
60 seconds of Wall Balls
Rest 30 seconds
30 seconds of Burpees
Rest 90 seconds
Finish with...
3 Minute Plank Challenge (how much time can you accumulate in a plank hold over 3 minutes?)
“ENDURANCE (AKA SWEAT SESH)”
Every 6 minutes, for 36-48 minutes (6-8 sets) for times:
300/250 Meter Row
Rest until the clock reaches 2:00, and then…
1200/1000 Meter Bike Erg
Rest until the 6:00, and repeat for 6-8 sets.
* Note times for both the rowing and biking intervals.
