Saturday 3.11.2023

“FITNESS” & “PERFORMANCE”

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Relay Row or Ski
60 Walking Lunges with Kettlebells in Farmer’s Carry
40 Single-Arm Kettlebell Push Presses
20 Pull-ups (sub is Jumping Pull-ups; or scale up to Chest-to-Bar Pull-ups if appropriate)

*Each pair only gets one set of KBs or DBs. These should be heavy, especially on the Single-Arm Push Presses.

*For the Single-Arm KB or DB Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 5 reps with one arm while holding the other DB/KB in the front racked position, then perform 5 reps with the other arm before passing off to your partner.

“BURN”

Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 — 200 Meter Row
Station 2 — 10 Push-ups + 15 Air Squats + 30 Second Hollow Hold
Station 3 — 200 Meter Ski
Station 4 — 5 Burpees + 10 Jumping Lunges + 20 Second Side Plank each side

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski

*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set).