Thursday 7.31.2025

“FITNESS” & “PERFORMANCE”

Complete as many rounds and reps as possible in 9 minutes of:
300/270 Meter Row
12 Wall Balls
9 V-Ups

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 9 minutes of:
300/270 Meter Ski
12 Box Jumps or Step Ups
9 Push-ups

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 9 minutes of:
600/540 Meter Bike Erg
12 Russian Kettlebell Swings
9 Plank Kettlebell or Dumbbell Pull-Throughs (R + L = 2)

Finish with...

5-10 minutes of cooldown stretching

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE