Saturday 6.29.2024

“FITNESS” & “PERFORMANCE”

In teams of two, complete the following...

Against a 5-minute running clock:
40/30 Calories of Bike Erg (split up between partners)
400 Meter Run (both partners run together)
Max Reps of Synchro Burpee Box Jump-Overs in remaining time
(Partners must both be at the bottom of their Burpees before they can complete the next rep)

Rest 2 minutes, and repeat for a total of FIVE (5) sets – 35 minutes of total workout time.

*Burpee Box Jump-Overs can be scaled to standard (synchro) Burpees.
*If you are getting less than 30 seconds to complete the Max Reps, consider cutting the run back to 300 Meters (Note: this is actually a good distance for this workout, but we did 400 Meters last time, so we left that as the prescription for those that want to compare efforts).

“BURN”

Four sets (8 minutes) for max reps of:
20 Seconds of Burpees
Rest 10 seconds
20 Seconds of Air Squats
Rest 10 seconds
20 Seconds of Push-ups
Rest 10 seconds
20 Seconds of Tuck-Ups
Rest 10 seconds

then….

Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 — 400 Meter Bike Erg
Station 2 — 200 Meter Ski Erg
Station 3 — 200 Meter Run or Row

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).