Saturday 5.14.2022

“FITNESS” & “PERFORMANCE”

In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
150 Meter Ski or Row
100-ft Sandbag Carry (150/100 lb)
5 Burpee Box Jump-Overs (24/20”)

Rest 5 minutes, then....

In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
300 Meter Bike Erg
15 Russian Kettlebell Swings (24/16 kg)
30 Double-Unders

“BURN”

Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski

*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set).

“ENDURANCE (AKA SWEAT SESH)”

35-45 minutes @easy to moderate pace:
1000 Meter Bike Erg
20-ft Forward Bear Crawl
20-ft Backward Bear Crawl
60 Jump Rope Singles
300 Meter Row or Run
40-ft Walking Lunge
20 Second Side Plank each side