Wednesday 9.22.2021

“FITNESS” & “PERFORMANCE”

Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Echo Bike
6 Ball Slams
4 Lateral Jumps Over Slam Ball

Rest 2 minutes, then....

Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Ski (or Row, for bigger classes)
6 Kettlebell Swings
4 Pistols (or Lateral Lunges)

Rest 2 minutes, then....

Complete as many rounds and reps as possible in 4 minutes of:
24 Double-Unders (or 50 Meter Run)
6 Push-ups
4 V-Ups

Rest 2 minutes, then....

Complete each station for a second time through (36 minutes total, 18 minutes of work)

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds
right into…
60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total