Saturday 8.16.2025

“FITNESS” & “PERFORMANCE”

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Hang Power Snatches (95/63 lb) or Hang Dumbbell Snatches
60 seconds of Rest
60 seconds of Bike Erg (for Calories)
60 seconds of Rest
60 seconds of Burpees to 6" target
60 seconds of Rest
60 seconds of Ski Erg (for Calories)
60 seconds of Rest
60 seconds of Box Jumps (or Step-Ups)
60 seconds of Rest

One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

“BURN”

A. Every minute, for 9 minutes (3 sets of each):
Minute 1 — 45 Second Bike, Ski, or Row
Minute 2 — 5 Inchworms + 15 Air Squats
Minute 3 — 15 Second Side Plank Left Side + 15 Second Hollow Hold + 15 Second Side Plank Right Side

Rest 2 minutes, then…

B. Complete three rounds for max reps (9 minutes) of:
30 Seconds of Goblet Reverse Lunges
30 Seconds of Alternating Single Arm Rows from Plank
30 Seconds of Goblet Squats
30 Seconds of Alternating Single Arm Dumbbell Hang Snatches
30 Seconds of V-Ups
Rest 30 seconds

Use one light-to-moderate Dumbbell or Kettlebell for all movements; your goal should be near-constant movement for all working intervals.

Rest 2 minutes, then…

C. Complete as many calories as possible in 9 minutes of:
Bike, Ski, or Row*

*Each minute, including the first, will begin with Burpees.
Minute 1 = 1 Burpee
Minute 2 = 2 Burpees
Minute 3 = 3 Burpees
and so on, up to 9 Burpees for the last minute. Accumulate as many calories as possible on your machine during the remainder of each minute

“ENDURANCE (AKA SWEAT SESH)”

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute

Rest 2-3 minutes, then...

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute