Saturday 9.12.2026

“FITNESS” & “PERFORMANCE”

Against a 7-minute running clock, complete:
400 Meter Row
20 Single Arm Kettlebell Push Presses (10 each arm)
400 Meter Run or Ski
10 Burpees Over the Kettlebell
Max Calorie Bike Erg (or Echo Bike) in time remaining
​
Rest 3 minutes, and repeat for a total of FOUR sets for max Calories.

“BURN”

Against an 8-minute clock, Row for as many Calorie as possible
*Every 2 minutes, including at the start, complete:
10 Russian Kettlebell Swings
10 Push-ups
​
Rest 2 minutes, then....
​
Against an 8-minute clock, Ski for as many Calories as possible
*Every 2 minutes, including at the start, complete:
12 Air Squats
12 Tuck-Ups
​
Rest 2 minutes, then....
​
Against an 8-minute clock, Bike for as many Calories as possible
*Every 2 minutes, including at the start, complete:
8 Ring Rows
8 Burpees

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg or Run
5 minute easy Bike or Run
*at the top of each minute, go hard for 15 seconds

then...

90 Second Bike or Run @ 80-85% effort
Rest walk 60 seconds
x 6 rounds

Rest 2 minutes
x 2 sets