Saturday 9.9.2023

“FITNESS” & “PERFORMANCE”

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
100-ft Sandbag Carry
10 Pull-ups (can be scaled up to Chest-to-Bar, or 5/3 Bar Muscle-Ups, or scaled down to Ring Rows)
100-ft Farmer's Carry
10 Ring Dips (or Hand-Release Push-ups)
100-ft Bear Crawl
10 Goblet Squats

*This workout will be completed in a "follow-the-leader" fashion: Partner 1 performs a 100-ft Sandbag carry, then Partner 2 performs a 100-ft Sandbag Carry; Partner 1 performs 10 Pull-ups, then Partner 2 performs 10 Pull-ups; and so on, for 30 minutes.

“BURN”

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

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets