Saturday 7.8.2023

“FITNESS” & “PERFORMANCE”

"Cardio Party-O"

In teams of two, complete as many rounds and reps as possible in 40 minutes of:
1000 Meter Row
1000 Meter Ski or 2000 Meter Bike
1000 Meter Run

*Every 5 minutes, partners must stop and complete the following before moving on:
5 Synchro Push-ups
10 Synchro Air Squats
15 Synchro Sit-ups

If the 5-minute mark occurs while a partner is on the run, complete the triplet as soon as they get back, before continuing.

“BURN”

Every minute, on the minute, for 10 minutes (5 sets):
Minute 1 – 60 Second Bike, Ski, or Row @70-80%
Minute 2 – 20 Seconds of Renegade Rows + 20 Seconds of DB Reverse Lunges (use light DBs here)

Rest 2 minutes, then….

Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 – 40 Second Bike, Ski, or Row @80-90%
Minute 2 – 20 Seconds of Dumbbell Thrusters (same DBs as above) + 20 Second Plank Hold

Rest 2 minutes, then…

Every minute, on the minute, for 6 minutes:
20 Second Bike, Ski, or Row @90-95%
20 Seconds of Burpees

**Your pace for this workout on the bike, ski, or row MUST be faster as you move from segment to segment (meaning your 60-second pace should feel and be easy-to-moderate, your 40-second pace should be moderate-to-tough, and your 20 second pace should be VERY tough, but sustainable for 6 sets)!

“ENDURANCE (AKA SWEAT SESH)”

35-45 minutes @easy to moderate pace:
1000 Meter Bike Erg
20-ft Forward Bear Crawl
20-ft Backward Bear Crawl
60 Jump Rope Singles
300 Meter Row or Run
40-ft Walking Lunge
20 Second Side Plank each side