Saturday 4.16.2022

“FITNESS” & “PERFORMANCE”

In teams of two, against a continuously running clock, complete the following....

Minute 0:00-5:00 —
800 Meter Run
(switching every 200m — faster teams go for 1000m, switching each 250)

Minute 5:00-10:00 —
1000/800 Meter Ski Erg
(switching every 250/200m)

Minute 10:00-15:00 —
2000/1600 Meter Bike Erg
(switching every 500/400m)

Minute 15:00-45:00...
Repeat for two more cycles, for a total of THREE sets of each

“BURN”

Every minute, on the minute, for 12 minutes (3 sets) of:
Station 1 – 60 seconds of Bike, Ski, or Row @70-80%
Station 2 – 30-40 second Right Side Plank Hold
Station 3 – 60 seconds of Tempo Alternating Cossack Squats @ 1111
Station 4 – 30-40 second Left Side Plank Hold

then…

Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – 100-Foot Shuttle Run (25-foot increments) + 8-12 Plank Walk-Ups
Station 2 – 16 Kettlebell Swings + Max Reps of Air Squats in Remaining Time
Station 3 – 60 Second Bike, Ski, or Row @85-90%
Station 4 – Rest

“ENDURANCE (AKA SWEAT SESH)”

Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 — 60 Seconds of Echo Bike or Bike Erg
Station 2 — 30 Seconds of Box Step-Ups + 30 Seconds of Plank Hold
Station 3 — 60 Seconds of Row, Ski, or Air Runner @80-85% effort
Station 4 — 30 Seconds of Push-ups + 30 Seconds of Air Squats