Saturday 10.26.2024

“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”

Complete as many rounds and reps as possible in 3 minutes of:
15 Air Squats
6/5 Cal Row

Rest 1 minute, then…

Complete as many rounds and reps as possible in 3 minutes of:
120-ft Shuttle Run (30-ft down and back x 2)
6 Burpees

Rest 1 minute, then….

Complete as many rounds and reps as possible in 3 minutes of:
6/5 Calorie Ski
6/5 Calorie Bike Erg

Rest 1 minute, then…

Repeat for a second time through

Finish with...
3 minutes of Max Plank Hold

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles