Saturday 12.4.2021

“FITNESS” & “PERFORMANCE”

In teams of two, with one partner working at a time, complete the following for max reps/calories:
5 Minutes of Rowing (for Calories)
Rest 2 minutes
5 Minutes of Wall Balls (20/14 lbs)
Rest 2 minutes
5 Minutes of Ski Erg (for Calories)
Rest 2 minutes
5 Minutes of Burpee Box Jump-Overs or Step-Overs (24/20")
Rest 2 minutes
5 Minutes of Bike Erg (for Calories)

Partners can switch from working to resting whenever they see fit.

“BURN”

Every 90 seconds, for 22:30 (5 sets), for max calories/reps:
Station 1 – 60 Seconds of Rowing
Station 2 – 60 Seconds of Bike Erg or Echo Bike
Station 3 – 60 Seconds of Ski Erg or Double-Unders

*The goal of this workout is consistency from set to set; start out at a moderate level of intensity, and try to sustain your output for all 4 sets.

“ENDURANCE (AKA SWEAT SESH)”

40-45 minutes @steady pace:
2k Bike Erg
200ft Farmers Carry @moderate
750m Row
60 Second Plank Hold
100 Single Unders