Saturday 10.3.2026

“FITNESS” & “PERFORMANCE”

Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Bike Erg
4/3 Strict Pull-ups (Advanced: Bar or Ring Muscle-Ups)

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Row
8 Hand Release Push-ups

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Ski
12 Cobra Walking Lunges (Advanced: 8-12 Pistols)

Rest 2 minutes, then…

Repeat each station for a second time through (36 minutes total — 24 minutes of work).

“BURN”

Every minute, on the minute, for 30 minutes (5 sets of each):
Station 1 – 10-15 Burpees
Station 2 – 40 Second Row
Station 3 – 20-25 Air Squats
Station 4 – 40 Second Ski Erg
Station 5 – 30-40 Second Plank Hold
Station 6 – 40 Second Bike Erg

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Rest walk 45-60 seconds
600 Meter Run or Row @85%
Rest walk 45-60 seconds
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds