Saturday 5.3.2025

*Reminder: Olympic Lifting Workshop with Coaches Nate and Nick is this TODAY (5/3) at 10:30am! Reserve a spot on Zen Planner!

“FITNESS” & “PERFORMANCE”

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Relay Run, Row, or Ski
60 Wall Balls
120 Double-Unders (or Lateral Line Hops)
40 Burpees

Partners will split the reps up however they’d like, but must finish all the reps of one movement before moving on to the next.

“BURN”

Every 4 minutes, for 12 minutes (3 sets)
30 Seconds of Walking Lunges
30 Seconds of Hollow Hold/Rocks
30 Seconds of Mountain Climbers
30 Seconds of Bike or Ski @ 85-90%
200 Meter Run @ increasing effort each set

then…

Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 — 40 Seconds of Bike, Row, or Ski Erg (for Calories)
Minute 2 — 40 Seconds of Single Arm Devil’s Presses
Minute 3 — 40 Seconds of Box Jumps or Step Ups
Minute 4 — 40 Seconds of Plank Hold

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustinable pace of:
1000 Meter Bike
100ft KB Front Rack Carry (Left Arm)
100ft KB Front Rack Carry (Right Arm)
500 Meter Ski, Row, or Bike
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)