Saturday 5.17.2025

“FITNESS” & “PERFORMANCE”

In teams of three, with only one partner working at a time, complete the following as quickly as possible
1200 Meter Relay Run, Row, or Ski (Bike Erg is 2x distance)
120 Double-Unders (or Lateral Line hops)
90 Power Cleans (115/75 lbs) or Kettlebell Swings
60 Box Step-Overs with Dumbbells (50/35 lb DBs)
1200 Meter Relay Run or Row
120 Double-Unders
90 Power Cleans or Kettlebell Swings
60 Box Step-Overs with Dumbbells
1200 Meter Relay Run or Row

*If you did the Deadlifts in yesterday’s workout, and want to avoid more hinging, sub the Power Cleans with Toes to Bar (or Hanging Knee Raises).

“BURN”

Against a 75-second running clock:
7 V-Ups or Tuck-Ups
15 Air Squats
Max Calorie Row in remaining time

Rest 45 seconds, then…

Against a 75-second running clock:
5 No Push-ups Burpees
10 Alternating Hang Dumbbell Snatches
Max Calorie Bike Erg in remaining time

Rest 45 seconds, then...

Against a 75-second running clock:
5 Yoga Push-ups
10 Jumping Lunges
Max Calorie Ski Erg in time remaining

Rest 45 seconds, then...

Repeat the entire 6-minute piece four more times for a total of FIVE sets.

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400/360 Meter Ski or Run
Station 2 — 400/360 Meter Row
Station 3 — 800/720 Meter Bike Erg