Saturday 9.19.2026

“FITNESS” & “PERFORMANCE”

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups (or Dumbbell Push Presses)
6/4 Strict Pull-Ups
9 Toes to Bar (or Hanging Knee Tucks)
12 Box Jump-Overs (or Step-Overs)
15/12 Calorie Row, Ski, or Bike

Partner A will do 3 Handstand Push-ups, Partner B does 6 Pull-ups, Partner A does 9 Toes to Bar, and so on, for 24 minutes

then...

Two or three sets of:
Zottman Curls x 8-10 reps @ 20X0
Rest as needed
Plank or Weighted Plank Hold x 30-60 seconds
Rest as needed

“BURN”

Every minute, for 9 minutes (3 sets of each):
Minute 1 — 45 Second Bike, Ski, or Row
Minute 2 — 5 Inchworms + 15 Air Squats
Minute 3 — 15 Second Side Plank Left Side + 15 Second Hollow Hold + 15 Second Side Plank Right Side
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Rest 2-3 minutes, then…
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Complete three rounds for max reps (9 minutes) of:
30 Seconds of Goblet Reverse Lunges
30 Seconds of Alternating Single Arm Rows from Plank
30 Seconds of Goblet Squats
30 Seconds of Alternating Single Arm Dumbbell Hang Snatches
30 Seconds of V-Ups
Rest 30 seconds
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Use one light-to-moderate Dumbbell or Kettlebell for all movements; your goal should be near-constant movement for all working intervals.
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Rest 2-3 minutes, then…
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Complete as many calories as possible in 9 minutes of:
Bike, Ski, or Row*
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*Each minute, including the first, will begin with Burpees.
Minute 1 = 1 Burpee
Minute 2 = 2 Burpees
Minute 3 = 3 Burpees
and so on, up to 9 Burpees for the last minute. Accumulate as many calories as possible on your machine during the remainder of each minute

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles