Saturday 4.22.2023

“FITNESS” & “PERFORMANCE”

In teams of three, complete two rounds for time:
100/70 Calories of Echo Bike
800 Meter Run (all teammates together)
60 Dumbbell Thrusters (50/35 lb)
400 Meter Run (all teammates together)
20 Devil's Presses

Teammates can partition calories and reps as they see fit on the Echo Bike, Thrusters, and Devil’s Presses, but must all complete the running together -- and may not start on the next element until all three teammates have completed the run.

“BURN”

Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Row or Ski
10 Single Arm Dumbbell Thrusters
10 Lateral Hops Over the Dumbbell

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Echo Bike or 12/10 Calorie Bike Erg
10 Single Arm Dumbbell Snatches
10 Tuck-Ups

Rest 2 minutes, then...

Repeat each for a second time through (28 minutes total, 20 minutes of work)

“ENDURANCE (AKA SWEAT SESH)”

90 Second Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible