Saturday 4.9.2022

“FITNESS” & “PERFORMANCE”

In teams of three, complete five rounds each of:
400 Meter Run (or 500/400m Ski, or 1000/800 Meter Bike)
30 Push Presses (75/53 lb)
10 Burpee Pull-ups

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

“BURN”

Three sets of:
30 Seconds of Reverse Lunge to Box Step Up Left Leg
30 Seconds of Hollow Hold/Rocks
30 Seconds of Reverse Lunge to Box Step Up Right Leg
30 Seconds of Bike or Ski @ 85-90%
90 Second Recovery Jog (100-150 Meters, plus walking back to your station)

then…

Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 — 40 Seconds of Bike or Ski Erg (for Calories)
Minute 2 — 40 Seconds of Single Arm Dumbbell or Kettlebell Devil’s Presses (light weight here)
Minute 3 — 40 Seconds of Box Jumps
Minute 4 — 40 Seconds of Plank Hold

“ENDURANCE (AKA SWEAT SESH)”

Three sets on of Rowing, Running, or Ski Erg:
500 Meters at moderate pace
Rest 45 seconds
400 Meters at fast pace
Rest 45 seconds
300 Meters at faster pace
Rest 45 seconds
200 Meters at fasterer pace
Rest 45 seconds
100 Meter Sprint!
Rest 2-3 minutes

*If you perform this on the Bike Erg, double all of the distances