Saturday 10.18.2025

“FITNESS” & “PERFORMANCE”

Against a 7-minute running clock, complete:
400 Meter Row
20 Single Arm Kettlebell Push Presses (10 each arm)
400 Meter Run or Ski
10 Burpees Over the Kettlebell
Max Calorie Bike Erg (or Echo Bike) in time remaining
​
Rest 3 minutes, and repeat for a total of FOUR sets for max Calories.

“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

**Choose a lighter-than-usual Dumbbell for all of these sections, and try to move through them quickly and unbroken.

“ENDURANCE (AKA SWEAT SESH)”

60 Second Bike or Run @ 85% effort
Rest walk 60 seconds
x 8 rounds

Rest 2-3 minutes

60 Second Bike or Run @ 85% effort
Rest walk 60 seconds
x 8 rounds

*Try to increase your pace from your 90-second intervals two weeks ago (if you did them).