Tuesday 8.4.2026

“FITNESS” & “PERFORMANCE”

A. For max reps (or calories):
60 seconds of Bike Erg (for Calories)
Rest 60 seconds
60 seconds of Burpees
Rest 60 seconds
60 seconds of V-Ups
Rest 60 seconds
60 seconds of Ski Erg or Rowing (for Calories)
Rest 60 seconds
60 seconds of Wall Balls
Rest 60 seconds
60 seconds of Front-Leaning Rest on Rings

Rest 3-5 minutes (using this time to calculate your reps for Part B), then....

B. Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Bike Erg x 65-70% of Calories Achieved in 60 seconds
Minute 2 – Burpees x 65-70% of Reps Achieved in 60 seconds
Minute 3 – V-Ups x 65-70% of Reps Achieved in 60 seconds
Minute 4 – Ski Erg or Row x 65-70% of Calories Achieved in 60 seconds
Minute 5 – Wall Balls x 65-70% of Reps Achieved in 60 seconds
Minute 6 – 30-Second Front-Leaning Rest on Rings

“ENDURANCE (AKA SWEAT SESH)”

600 Meter Run/Row/Ski (or 1200 Meter Bike) @80%
Walk 50 Meters
400 Meter Run/Row/Ski @85%
Walk 50 Meters
200 Meter Run/Row/Ski @90%
Rest 2 minutes
x 4 rounds