Saturday 3.23.2024

“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 Box Jump-Overs (24/20") or Step Overs
20 Push Presses (95/65 lb) or Dumbbell Push Presses
20 Wall Balls (20/14 lb)
20 Hang Power Cleans (95/65 lb) or Kettlebell Swings

Partners will alternate movements throughout, so Partner A performs 20 Calories, Partner B performs 20 Box Jump-Overs, Partner A performs 20 Push Presses, and so on.

“BURN”

30 Second Row
Rest 30 seconds
30 Second Bike Erg (or Echo Bike)
Rest 30 seconds
30 Second Ski Erg (or Air Runner)
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE

“ENDURANCE (AKA SWEAT SESH)”

Two sets of:
Row 500 Meters @ 85-90%
Run 500 Meters (or Bike 1000m) @ easy pace
Row 400 Meters @ 85-90%
Run 400 Meters (or Bike 800m) @easy pace
Row 300 Meters @ 85-90%
Run 300 Meters (or Bike 600m) @easy pace
Row 200 Meters @ 85-90%
Run 200 Meters (or Bike 400m) @easy pace
Row 100 Meters @ 90-95%
Run 100 Meters (or Bike 200m) @easy pace
Rest walk 5 minute between sets