Saturday 11.9.2024

“FITNESS” & “PERFORMANCE”

In teams of two, with one partner working at a time, complete three sets for max reps/calories of:
2 Minutes of Ring Dips or Hand Release Push-ups
2 Minutes of Box Jump-Overs (or Step-Overs)
2 Minutes of Single Arm Devil's Presses
2 Minutes of Echo Bike (for Calories)
Rest 2 minutes

Partners switch from working to resting whenever they see fit; track total reps/calories achieved in each set.

“BURN”

Three sets (18 minutes) of:
20 Seconds of Sit-Ups
20 Seconds of Push-ups
Rest 20 seconds (get on rower, bike, or ski)
60 Seconds Ski, Row, or Bike @high effort
Rest 60 seconds
20 Seconds of Ball Slams
20 Seconds of Air Squats
Rest 20 seconds (get on rower, bike, or ski)
60 Seconds Ski, Row, or Bike @high effort
Rest 60 seconds

*Try to go faster on the Bike, Ski or Row with each set. Use two different machines, and alternate between the two.

Rest 2-3 minutes, then…

Against a 9-minute clock, complete:
3.6.9.12.15...
Burpees
Jumping Lunges (R+L=1)
Calories Bike/Ski/Row

“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