Saturday 2.24.2024

“FITNESS” & “PERFORMANCE”

Complete as many rounds and reps as possible in 2 minutes of:
4 Dumbbell Push Presses
4 Dumbbell Box Step-Ups

Rest 60 seconds, and when the clock reaches 3:00...

Row or Bike for as many Calories as possible in 2 minutes

Rest 60 seconds, and when the clock reaches 6:00...

Complete as many rounds and reps as possible in 2 minutes of:
4 Dumbbell Power Cleans
4 Burpees

Rest 60 seconds, and when the clock reaches 9:00...

Ski Erg for as many Calories as possible in 2 minutes

Rest 60 seconds, and when the clock reaches 12:00...

Repeat all four of the above intervals for a total of THREE sets of each (24 minutes of work, 36 minutes total). Record your score for each interval in total reps/calories achieved (with each round of each couplet equaling 8 reps; ie. 5 rounds completed = 40 reps).

“BURN”

In teams of two, complete as many rounds and reps as possible in 6 minutes of:
8/6 Calorie Row
6 Push-ups

Rest 2 minutes, then...

In teams of two, complete as many rounds and reps as possible in 6 minutes of:
8/6 Calorie Ski
6 Jumping Air Squats

Rest 2 minutes, then...

In teams of two, complete as many rounds and reps as possible in 6 minutes of:
8/6 Calorie Bike Erg
6 Sit-Ups

Rest 2 minutes, then...

In teams of two, complete as many rounds and reps as possible in 6 minutes of:
8/6 Calorie Echo Bike
6 No Push-up, No Jump Burpees (“Sprawls”)

*For all of the above AMRAPs, as soon as Partner 1 completes their calories on the machine, Partner 2 will jump on and begin cranking out theirs. Thus, your rest time will be determined by how quickly you complete the other movement in the couplet.

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400/360 Meter Ski or Run
Station 2 — 400/360 Meter Row
Station 3 — 800/720 Meter Bike Erg