Saturday 3.8.2025
“FITNESS” & “PERFORMANCE”
In teams of two, alternating complete rounds, complete six (6) rounds each for time of:
15/12 Calorie Row
12 Dumbbell Push Presses
9 Toes to Bar (or V-Ups)
6 Burpees
30 Meter Sandbag Carry (aka 90-ft)
“BURN”
Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Bike Erg
8 Single Arm Dumbbell Hang Clean and Jerks (4 each arm)
Rest 2 minutes, then…
Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Ski
8 Goblet Squats with Dumbbell
Rest 2 minutes, then…
Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Echo Bike
8 Single Arm Dumbbell Snatches (4 each arm)
Rest 2 minutes, then…
Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Row
8 Burpees
“ENDURANCE (AKA SWEAT SESH)”
Every 9 minutes, for 36 minutes (4 sets):
300/270 Meter Ski
600/540 Meter Row
900/810 Meter Bike Erg
*Scale the distances such that you get at least 2 minutes of rest between intervals
