Saturday 8.23.2025

“FITNESS” & “PERFORMANCE”

Against a 3-minute clock, complete:
500 Meter Row or 400 Meter Run
Max Reps of Wall Balls
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Rest 90 seconds, then…
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Against a 3-minute clock, complete:
500 Meter Ski
Max Reps of Burpee Box Jump-Overs
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Rest 90 seconds, then...
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Against a 3-minute clock, complete:
1000 Meter Bike Erg
Max Distance Farmer's Carry (20ft = 1 "rep")
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Rest 90 seconds, then...
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Repeat for a total of THREE SETS of each station.

“BURN”

Against a 12-minute clock, complete:
3-6-9-12-15...etc
Calorie Row
*after each Row, complete:
12 Dumbbell Floor Presses
9 V-Ups
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Rest 3 minutes, then...
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Against a 12-minute clock, complete:
3-6-9-12-15...etc
Calorie Bike
*after each Bike, complete:
12 Russian Kettlebell Swings
9 Tuck Jumps

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds

60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
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*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total