Saturday 2.3.2024

“FITNESS” & “PERFORMANCE”

In teams of two, with only one partner working at a time, complete three sets for max reps of:
2 Minutes of Power Snatches (75/55 lb) or Dumbbell Snatches
2 Minutes of Bike Erg (for Calories)
2 Minutes of Push Presses (75/55 lb) or Dumbbell Push Presses
2 Minutes of Ski Erg or Row (for Calories)
Rest 2 minutes

Partners can change roles between working and resting whenever they see fit. Score as total reps/calories completed across all three sets.

“BURN”

Complete as many rounds and reps as possible in 12 minutes of:
3.6.9.12.15...
Goblet Squat
Push-up
Calorie Row, Ski, or Bike

Rest 3 minutes, then…

Complete as many rounds and reps as possible in 12 minutes of:
3.6.9.12.15...
Box Jump or Step Up
Sit-Ups
Calorie Row, Ski, or Bike

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).