Saturday 9.13.2025

“FITNESS” & “PERFORMANCE”

In teams of two, with only one person working at a time, complete the following for time:
Run 1000 Meters (as a relay)
50 Toes to Bar (or V-Ups)
75/60 Calorie Row, Ski, or Bike Erg*
150 Reverse Lunges w/KB in Goblet Hold
75/60 Calorie Row, Ski, or Bike Erg
50 Toes to Bar
Run 1000 Meters (as a relay)
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*Try to choose a modality that you haven’t yet done this week, if possible!

“BURN”

Every minute, on the minute, for 9 minutes (3 sets):
Minute 1 — 40 Second Bike, Ski, or Row (increase effort slightly each set)
Minute 2 — 20 Second Bear Crawl + 20 Second Hollow Hold
Minute 3 — 40 Second Jump Rope (DUs or Single Unders)

Rest 1-2 minutes, then...

Three sets (9 minutes) of:
30 Seconds of Kettlebell Swings
30 Seconds of Push-ups @10X1 (must pause for 1-second at the top of each rep)
Rest 30 seconds
30 Seconds of Jumping Lunges
30 Seconds of Abmat Sit-ups
Rest 30 seconds

Rest 1-2 minutes, then….

Complete as many rounds and reps as possible in 7 minutes of:
3 Calorie Bike, Ski or Row
3 Burpees Over DB or KB
6 Calorie Bike, Ski, or Row
6 Burpees Over DB or KB
9 Calorie Bike, Ski, or Row
9 Burpees Over DB or KB
and so on…

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 24-30 minutes (8-10 sets):
100 Meter Ski
200 Meter Row
300 Meter Bike Erg
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Adjust the distances so that you are getting close to 60 seconds of rest each set (100m Ski, 150m Row, 200m Bike, for example)