Saturday 8.22.2026

“FITNESS” & “PERFORMANCE”

In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Rowing, Ski Erg, or Concept 2 Bike Erg
20 Box Jump-Overs (24/20")
20 Push Presses (95/65 lb) or Dumbbell Push Presses
20 Wall Balls (20/14 lb)
20 Hang Power Cleans (95/65 lb) or Kettlebell Swings
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Partners will alternate movements throughout, so Partner A performs 20 Calories, Partner B performs 20 Box Jump-Overs, Partner A performs 20 Push Presses, and so on.

“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)
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Rest 2 minutes, then…
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Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Ski
8 Goblet Squats with Dumbbell
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Rest 2 minutes, then…
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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)
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Rest 2 minutes, then…
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Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Row
8 Burpees

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE