Tuesday 4.18.2023

“FITNESS” & “PERFORMANCE”

Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 400/360 Meter Ski
Station 2 – 30 Dumbbell Front Racked Walking Lunges (50/35 lb each hand)
Station 3 – 15/10 Strict Pull-ups or 30 Ring Rows
Station 4 – 800/720 Meter Bike Erg
Station 5 – 15 Burpee Box Jump-Overs (24/20")

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.

***Score your times for the Ski and Bike (6 total times)

“ENDURANCE (AKA SWEAT SESH)”

90 Second Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible