Thursday 4.6.2023

“FITNESS” & “PERFORMANCE”

Every 6 minutes, for 30 minutes (5 sets):
300 Meter Run or Row
9 Burpees
12 Toes to Bar
60 Double-Unders (or 200/150 Meter Ski)
150ft Sandbag Carry

For this workout, you will complete each set in a different order (ie. Set 1 will start with the Run and end on the Carry; Set 2 will start with the Burpees and end on the Run, etc.). Note times for each set, and pay attention to how the different schemes affect your fatigue levels.

You should be getting at least 60-90 seconds of rest before heading into your next set; if this isn’t the case, please scale back the reps and/or distances as needed.

Compare to 12.16.2021

“ENDURANCE (AKA SWEAT SESH)”

Against a 30-minute clock:
Bike Erg for as many Meters as possible

*Every 3 minutes, complete:
Odd Intervals: 10 Burpees
Even Intervals: 15/10 Calorie Row