Saturday 4.25.2026

*Reminder: Rowing Workshop with Coach TJ is this Sunday, 8am!

“FITNESS” & “PERFORMANCE”

Against a 2-minute clock, complete:
20/16 Calorie Row
Max Reps of Wall Balls
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Rest 90 seconds, then…
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Against a 2-minute clock, complete:
20/16 Calorie Ski
Max Reps of Burpee Box Jump-Overs
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Rest 90 seconds, then...
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Against a 2-minute clock, complete:
20/16 Calorie Bike Erg
Max Reps of Alternating Single Arm Dumbbell Snatches
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Rest 90 seconds, then...
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Repeat for a total of THREE SETS of each station.

“BURN”

Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Row
10 Push-ups
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Rest 90 seconds, then…
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Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Bike Erg
10 V-Ups
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Rest 90 seconds, then…
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Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Ski
10 Jumping Air Squats
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Rest 90 seconds, then…
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Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Echo Bike
10 Ball Slams

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustainable 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)