Saturday 12.3.2022

“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 Bike Erg
20 Alternating Dumbbell Snatches (50/35 lb)
20/15 Pull-ups or Alternating Plank Rows
20 Wall Balls (20/14 lb)
20 Box Jumps (24″/20″)

Partners will alternate movements, so Partner A performs 20 Calories,, Partner B performs Dumbbell Snatches, Partner A performs Pull-ups…and so on.

“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)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds
right into…
60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total