Saturday 1.7.2023

“FITNESS”

Every 8 minutes, for 40 minutes (5 sets) for times of:
800 Meter Bike Erg
12 Alternating Dumbbell Snatches
8 Burpees
400 Meter Ski, Row, or Run

If your first or second set takes more than 6 minutes, scale back the distances and/or reps so that you have at least 2 minutes of rest between intervals

“PERFORMANCE”

Every 8 minutes, for 40 minutes (5 sets) for times of:
800 Meter Bike Erg
12 Bar-Facing Burpees
8 Power Snatches (95/63 lb)
400 Meter Ski, Row, or Run

If your first or second set takes more than 6 minutes, scale back the distances and/or reps so that you have at least 2 minutes of rest between intervals

“BURN”

Against an 8-minute clock, Row for as many Calorie as possible
*Every 2 minutes, including at the start, complete:
10 Russian Kettlebell Swings
10 Push-ups

Rest 2 minutes, then....

Against an 8-minute clock, Ski for as many Calories as possible
*Every 2 minutes, including at the start, complete:
12 Air Squats
12 Tuck-Ups

Rest 2 minutes, then....

Against an 8-minute clock, Bike for as many Calories as possible
*Every 2 minutes, including at the start, complete:
8 Ring Rows
8 Burpees

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28-36 minutes (7-9 sets):
200 Meter Row or Run
400/300 Meter Bike Erg
200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.