Saturday 7.11.2026

“FITNESS” & “PERFORMANCE”

In teams of two, partners will alternate whole rounds to complete…
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As many rounds and reps as possible in 8 minutes of:
8 Hang Power Cleans (95/63 lb)
8/6 Calorie Bike Erg
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Rest 2 minutes, then…
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As many rounds and reps as possible in 8 minutes of:
8 Push Presses (95/63 lb)
8/6 Calorie Row
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Rest 2 minutes, then…
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As many rounds and reps as possible in 8 minutes of:
8 Front Squats (95/63 lb)
8/6 Calorie Ski
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Rest 2 minutes, then....
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As many rounds and reps as possible in 8 minutes of:
8 Burpees
80 Meter Shuttle Run (done in 20 meter lengths)
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*If the prescribed weights are light for you, and you want a challenge, bump it up to 115/73 lb. Keep in mind, though, that the goal is unbroken sets throughout!
*This workout can also be performed with a pair of Dumbbells for all of the weighted movements.

“BURN”

Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 — 200 Meter Row
Station 2 — 10 Push-ups + 15 Air Squats + 30 Second Hollow Hold
Station 3 — 200 Meter Ski
Station 4 — 5 Burpees + 10 Jumping Lunges + 20 Second Side Plank each side

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds