Saturday 7.23.2022

*Coach’s Notes: Nothing fancy today, just a classic Saturday partner workout, inspired by our friends at Invictus!

“FITNESS” & “PERFORMANCE”

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups (or Dumbbell Push Presses)
6/4 Strict Pull-Ups
9 Toes to Bar (or Hanging Knee Tucks)
12 Box Jump-Overs (or Step-Overs)
15/12 Calorie Row, Ski, or Bike

Partner A will do 3 Handstand Push-ups, Partner B does 6 Pull-ups, Partner A does 9 Toes to Bar, and so on, for 24 minutes

“BURN”

2 Minute Bike Erg for Max Calories

Rest 60 seconds, then....

Complete as many rounds and reps as possible in 2 minutes of:
4 Burpees
6 Single Arm Dumbbell Thrusters (3 each arm)

Rest 60 seconds, then....

2 Minute Ski for Max Calories

Rest 60 seconds, then....

Complete as many rounds and reps as possible in 2 minutes of:
4 Box Jumps (or Step-ups)
6 Single Arm Dumbbell Hang Clean and Jerks (3 each arm)

Rest 60 seconds, then....

2 Minute Row for Max Calories

Rest 60 seconds, then...

Repeat for a second set at each station

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Walk 100 Meters (or Rest 45-60 seconds)
600 Meter Run or Row @85%
Walk 100 Meters (or Rest 45-60 seconds)
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds