Saturday 1.11.2025

“FITNESS” & “PERFORMANCE”

A. For max reps (or calories):
60 seconds of Bike Erg (for Calories)
Rest 60 seconds
60 seconds of Strict Handstand Push-ups or Single Arm Dumbbell Push Presses (switching arms at 30 seconds)
Rest 60 seconds
60 seconds of Dumbbell Box Step-Overs (single DB)
Rest 60 seconds
60 seconds of Rower or Ski Erg (for Calories)
Rest 60 seconds
60 seconds of Wall Balls
Rest 60 seconds
60 seconds of Alternating Dumbbell Snatches

Rest 3-5 minutes (using this time to calculate your reps for Part B), then....

B. Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Echo Bike x 65-70% of Calories Achieved in 60 seconds
Minute 2 – Strict Handstand Push-ups or Single Arm Dumbbell Push Presses x 65-70% of Reps Achieved in 60 seconds
Minute 3 – Dumbbell Box Step-Overs x 65-70% of Reps Achieved in 60 seconds
Minute 4 – Row or Ski Erg x 65-70% of Calories Achieved in 60 seconds
Minute 5 – Wall Balls x 65-70% of Reps Achieved in 60 seconds
Minute 6 – Alternating Dumbbell Snatches x 65-70% of Reps Achieved in 60 seconds

“BURN”

Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Row or Ski
10 Single Arm Dumbbell Front Squats (5 each arm)
10 Lateral Hops Over the Dumbbell

Rest 1 minute, then...

Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Bike Erg or 8/6 Calorie Echo Bike
10 Single Arm Dumbbell Push Presses (5 each arm)
10 Tuck-Ups

Rest 1 minute, then...

Repeat each for a second time through (24 minutes total, 20 minutes of work)

“ENDURANCE (AKA SWEAT SESH)”

15-20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets