Saturday 9.25.2021

“FITNESS” & “PERFORMANCE”

In teams of two, complete as many rounds and reps as possible in 40 minutes of:
1000 Meter Row
1000 Meter Ski or 2000 Meter Bike
1000 Meter Run

*Every 5 minutes, partners must stop and complete the following before moving on:
5 Synchro Push-ups
10 Synchro Air Squats
15 Synchro Sit-ups

If the 5-minute mark occurs while a partner is on the run, complete the triplet as soon as they get back, before continuing.

“BURN”

Three sets of:
60 Second Row or Bike
30 Second Bottom of Squat Hold w/ Arms overhead
30 Seconds of Air Squats
Rest 30 seconds

then…

Complete as many rounds and reps as possible in 12 minutes of:
3 Strict Toes to Bar or Knees to Elbows
9 Dumbbell Curl to Press
12 Reverse Lunge to Knee Lift (6 each side)
15 Dual Dumbbell Bent Over Rows
50m Run

then….

Every 2 minutes, for 10 minutes (5 sets):
200/150m Row or 400/300m Bike Erg
4 Alternating Single Arm Devil’s Presses

“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
right into…
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