Saturday 4.2.2022
“FITNESS” & “PERFORMANCE”
In teams of two, against a 35-minute clock, complete the following:
200 Alternating Hang Dumbbell Snatches (50/35 lb)
150/120 Calorie Echo Bike
100 Toes to Bar (or Hanging Knee Tucks)
50 Burpee Box Jump-Overs (24/20”)
400 Meter Farmers Carry (24/16 kg each hand)
Echo Bike for Max Calories in Remaining Time
*Score this workout as total reps and calories; if you complete all of the work through the Farmer's Walk, you'll be at 900 (teams of two females will complete 120 Calories on the Echo Bike, but count it as 150 for the total, to make things more simple). Whatever extra calories you as a team can complete on the Bike under the 35-minute cap will be added to your total score.
“BURN”
A. Every minute, for 9 minutes (3 sets of each):
Minute 1 — 45 Second Bike, Ski, or Row
Minute 2 — 5 Inchworms + 15 Air Squats
Minute 3 — 15 Second Side Plank Left Side + 15 Second Hollow Hold + 15 Second Side Plank Right Side
Rest 2 minutes, then…
B. Complete three rounds for max reps (9 minutes) of:
30 Seconds of Goblet Reverse Lunges
30 Seconds of Alternating Single Arm Rows from Plank
30 Seconds of Goblet Squats
30 Seconds of Alternating Single Arm Hang Clean + Push Press
30 Seconds of V-Ups
Rest 30 seconds
Use one light-to-moderate Dumbbell or Kettlebell for all movements; your goal should be near-constant movement for all working intervals.
Rest 2 minutes, then…
C. Complete as many calories as possible in 9 minutes of:
Bike, Ski, or Row*
*Each minute, including the first, will begin with Burpees.
Minute 1 = 1 Burpee
Minute 2 = 2 Burpees
Minute 3 = 3 Burpees
and so on, up to 9 Burpees for the last minute. Accumulate as many calories as possible on your machine during the remainder of each minute
“ENDURANCE (AKA SWEAT SESH)”
Every minute, on the minute, for 4 minutes for max calories:
Station 1 – 30 seconds of Rowing
Station 2 – 30 seconds of Echo Bike or Bike Erg
Station 3 – 30 seconds of Ski Erg
Station 4 – Rest
When the running clock reaches 5:00, perform the following…
Every 3 minutes, for 24 minutes (8 sets) for times of:
-Number of Row calories completed during 30 second max effort
-Number of Bike calories completed during 30 second max effort
-Number of Ski calories completed during 30 second max effort
