Thursday 12.19.2024

“FITNESS” & “PERFORMANCE”

"Cardio Party-O 2.0"

Against a 10-minute clock, complete rounds of 10, 20, 30, 40, and so on, of:
Calorie Bike Erg
*Complete 10 Burpees after each round

Rest 3 minutes, then...

Against a 10-minute clock, complete rounds of 10, 20, 30, 40, and so on, of:
Calorie Row
*Complete 10 Box Jumps or Step Ups (step down) after each round

Rest 3 minutes, then...

Against a 10-minute clock, complete rounds of 10, 20, 30, 40, and so on, of:
Calorie Ski or Air Runner
*Complete 15 Wall Balls after each round

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For each of the 10-minute intervals, climb as high as you can in the ladder of calories, adding 10 calories each round. Score each as total calories achieved (ie. if you complete the round of 40, you are at 100 calories).

Cooldown
One to two sets of:
Child's Pose Lat Stretch x 30-40 seconds/side
Pigeon Stretch x 30-40 seconds/side

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.