Saturday 7.18.2026

“FITNESS”

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
12 Calories of Rowing (or 9 Calories of Echo Bike)
12 Alternating Dumbbell Snatches
12 Goblet Squats w/Dumbbell or Air Squats
12 Single Arm Dumbbell Push Presses (6 each arm)

“PERFORMANCE”

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
15 Calories of Rowing (or 12 Calories of Echo Bike)
12 Deadlifts (155/103 lbs)
9 Hang Power Cleans (155/103 lbs)
6 Shoulder to Overhead (155/103 lbs)

“BURN”

Against a 5-minute clock, complete:
40/30 Calorie Bike Erg or 30/24 Calorie Echo
20-30 Jumping Lunges
10-20 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
20-30 Tuck-Ups
10-20 Air Squats
Max Calorie Row or Ski in remaining time

Rest 2 minutes, then...

Repeat for a second set of each

**Goal is to have 30-60 seconds on the machine at the end of each interval

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds

60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total