Saturday 10.23.2021

“FITNESS” & “PERFORMANCE”

In teams of two, complete the following...

Against a 5-minute running clock:
40/30 Calories of Assault Bike (split up between partners)
400 Meter Run (both partners run together)
Max Reps of Burpee Box Jump-Overs in remaining time

Rest 2 minutes, and repeat for a total of FIVE (5) sets – 35 minutes of total workout time.

“BURN”

"Tabata Mash-Up"

Complete as many reps/calories as possible at each of the following 4-minute stations:

Eight rounds of:
20 seconds of Bike Erg
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 6:00…

Eight rounds of:
20 seconds of Burpees
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 12:00…

Eight rounds of:
20 seconds of Ski Erg
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 18:00…

Eight rounds of:
20 seconds of Box Jumps (or Step-Ups)
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 24:00…

Eight rounds of:
20 seconds of Rowing
Rest 10 seconds

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike

Rest walk 2 minutes
x 4-5 sets (32-40 minutes)