Saturday 1.3.2026

“FITNESS” & “PERFORMANCE”

In teams of two, with only one person working at a time, complete the following for time:
Row 1500 Meters (switching every 250m)
60 Toes to Bar
90 Single Arm Dumbbell Snatches (50/35 lb)
120 Box Jump Overs (24/20") or Step-Ups
90 Single Arm Dumbbell Snatches
60 Toes to Bar
Row 1500 Meters

“BURN”

Every minute, for 8 minutes (2 sets of each):
Min 1 — 60 Second Row Bike or Ski
Min 2 — 6-8 Yoga Push-ups (slow and controlled)
Min 3 — 10-15 Air Squats + 8-10 Hollow Rocks
Min 4 — 30 Seconds of Superman Punches
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then…
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Every 3 minutes, for 9 minutes (3 sets):
200 Meter Run, Ski, or Row
8-12 Strict Hanging Knee Tucks
16-20 Alternating KB/DB Push Presses
*easy walk between sets
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then...
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Every 2 minutes, for 12 minutes (6 sets)
20 Second Plank Hold
12 Dual KB/DB Front Squats
4-6 Burpees

“ENDURANCE (AKA SWEAT SESH)”

Three or four sets for max reps/cals of:
2 minutes of Bike Erg
Rest 30 seconds
90 seconds of Rowing
Rest 30 seconds
60 seconds of Ski Erg
Rest 30 seconds
30 seconds of Burpees
Rest 90 seconds