Saturday 5.21.2022

“FITNESS” & “PERFORMANCE”

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Relay Run
60 Walking Lunges with Kettlebells in Farmer’s Carry
40 Single-Arm Kettlebell Push Presses
20 Pull-ups (or scale up to Chest-to-Bar Pull-ups)

*Each pair only gets one set of KBs or DBs. These should be heavy, especially on the Single-Arm Push Presses.

*For the Single-Arm KB or DB Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 5 reps with one arm while holding the other DB/KB in the front racked position, then perform 5 reps with the other arm before passing off to your partner.

“BURN”

Every minute, on the minute, for 10 minutes (5 sets):
Minute 1 – 60 Second Bike, Ski, or Row @70-80%
Minute 2 – 20 Seconds of Renegade Rows + 20 Seconds of DB Reverse Lunges (use light DBs here)

Rest 2 minutes, then….

Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 – 40 Second Bike, Ski, or Row @80-90%
Minute 2 – 20 Seconds of Dumbbell Thrusters (same DBs as above) + 20 Second Plank Hold

Rest 2 minutes, then…

Every minute, on the minute, for 6 minutes:
20 Second Bike, Ski, or Row @90-95%
20 Seconds of Burpees

**your pace on the bike, ski, or row MUST be faster as you move from segment to segment (meaning your 60-second pace should feel and be easy-to-moderate, your 40-second pace should be moderate-to-tough, and your 20 second pace should be VERY tough, but sustainable for 6 sets)

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Workout
1200m easy // 1000m fast
1000m easy // 800m fast
800m easy // 600m fast
600m easy // 400m fast
400m easy // 200m fast
Rest 5 minutes
x 2 sets