Tuesday 3.9.2021

"FITNESS"

Every 8 minutes, for 32 minutes (4 sets) for times of:400 Meter Row, Ski, or 800 Meter Bike Erg16 Kettlebell Swings8 Burpees400 Meter RunIf your first or second set takes more than 6 minutes, scale back the distances and/or reps so that you have at least 2 minutes of rest between intervals.

"PEFORMANCE"

Every 8 minutes, for 32 minutes (4 sets) for times of:400 Meter Row, Ski, or 800 Meter Bike Erg16 Burpees8 Power Cleans (135/93 lb)400 Meter RunIf your first or second set takes more than 6 minutes, scale back the distances and/or reps so that you have at least 2 minutes of rest between intervals.

"ENDURANCE"

Bike Erg WorkoutFive sets of:2 minutes @ 80-85% effort1 minute @ 85-90%30 seconds @ 90-95%3 minutes @ 50% effort