Saturday 6.4.2022

“FITNESS” & “PERFORMANCE”

A. For max reps (or calories):
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs
Rest 60 seconds
60 seconds of Rowing or Echo Bike (for Calories)
Rest 60 seconds
60 seconds of Hand-Release Push-ups
Rest 60 seconds
60 seconds of Bike Erg or Ski Erg (for Calories)
Rest 60 seconds
60 seconds of Front Leaning Rest on Rings

Rest 3-5 minutes. During this time, calculate your reps for Part B and write them down so you have a goal for each set. And then…

B. Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Bar Muscle-Ups or Strict Pull-Ups x 60% of Reps Achieved in 60 seconds
Minute 2 – Box Jump-Overs x 60% of Reps Achieved in 60 seconds
Minute 3 – Rowing or Echo Bike x 60% of Calories Achieved in 60 seconds
Minute 4 – Hand-Release Push-ups x 60% of Reps Achieved in 60 seconds
Minute 5 – Bike Erg or Ski Erg x 60% of Calories Achieved in 60 seconds
Minute 6 – 30 seconds of Front Leaning Rest on Rings

“BURN”

Against a 5-minute clock, complete:
40/30 Calorie Bike Erg
30 Jumping Lunges
20 Push-ups
Max Calorie Bike Erg in remaining time

Rest 2 minutes, then....

Against a 5-minute clock, complete:
40/30 Calorie Row or Ski
30 Box Step-Ups
20 Tuck-Ups
Max Calorie Row or Ski in remaining time

Rest 2 minutes, then...

Repeat for a second set of each

“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