Saturday 4.12.2025

“FITNESS” & “PERFORMANCE”

Every 6 minutes, for 30 minutes (5 sets):
15/12 Calorie Echo Bike or 20/15 Calorie Bike Erg
9 Burpees
12 Wall Balls
60 Double-Unders (or 200/150 Meter Ski)
150ft Sandbag Carry

For this workout, you will complete each set in a different order (ie. Set 1 will start with the Bike and end on the Carry; Set 2 will start with the Burpees and end on the Bike, etc.). Note times for each set, and pay attention to how the different schemes affect your fatigue levels.

You should be getting at least 60-90 seconds of rest before heading into your next set; if this isn’t the case, please scale back the reps and/or distances as needed.

“BURN”

Against an 8-minute clock, Row for as many Calorie as possible
*Every 2 minutes, including at the start, complete:
10 Russian Kettlebell Swings
10 Push-ups

Rest 2 minutes, then....

Against an 8-minute clock, Ski for as many Calories as possible
*Every 2 minutes, including at the start, complete:
12 Air Squats
12 Tuck-Ups

Rest 2 minutes, then....

Against an 8-minute clock, Bike for as many Calories as possible
*Every 2 minutes, including at the start, complete:
8 Ring Rows
8 Burpees

“ENDURANCE (AKA SWEAT SESH)”

Four to six sets @ 85-90% effort:
15-12-9
Bike Erg Calories
Ski Calories

Rest 2 minutes b/t sets