Saturday 4.30.2022

*Reminder: FR RUN CLUB starts this Sunday, May 1st!

“FITNESS” & “PERFORMANCE”

In teams of two, with only one partner working at a time, complete three sets for max reps of:
2 Minutes of Power Snatches (75/55 lb) or Dumbbell Snatches
2 Minutes of Bike Erg (for Calories)
2 Minutes of Push Presses (75/55 lb) or Dumbbell Push Presses
2 Minutes of Ski Erg or Row (for Calories)
Rest 2 minutes

Partners can change roles between working and resting whenever they see fit. Score as total reps/calories completed across all three sets.

“BURN”

Complete as many reps/calories as possible at each of the following 4-minute stations:

Eight rounds of:
20 seconds of Row/Ski/Bike
Rest 10 seconds

Rest 1 minute, and when the running clock reaches 5:00…

Eight rounds of:
20 seconds of Air Squats
Rest 10 seconds

Rest 1 minute, and when the running clock reaches 10:00…

Eight rounds of:
20 seconds of Burpees
Rest 10 seconds

Rest 1 minute, and when the running clock reaches 15:00…

Eight rounds of:
20 seconds of Anchored Sit-ups
Rest 10 seconds

Rest 1 minute, and when the running clock reaches 20:00…

Eight rounds of:
20 seconds of Row/Ski/Bike (*the same as your first station, or a different one)
Rest 10 seconds

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Walk 100 Meters
600 Meter Run @85%
Walk 100 Meters
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds