Saturday 3.9.2024

“FITNESS” & “PERFORMANCE”

In teams of two, against a continuously running clock, complete the following....

Minute 0:00-5:00 —
800 Meter Run (or Row)
(switching every 200m — faster teams go for 1000m, switching each 250)

Minute 5:00-10:00 —
1000/800 Meter Ski Erg
(switching every 250/200m)

Minute 10:00-15:00 —
2000/1600 Meter Bike Erg
(switching every 500/400m)

Minute 15:00-45:00...
Repeat for two more cycles, for a total of THREE sets of each

“BURN”

Every 3 minutes, for 27 minutes (3 sets of each):
Station 1 — 30 Seconds of Kettlebell Swings + 30 Seconds of Burpees + 30 Seconds of Goblet Squats + 30 Seconds of V-Ups
Station 2 — 500/450 Meter Ski or Row
Station 3 — 1000/900 Meter Bike Erg

“ENDURANCE (AKA SWEAT SESH)”

90 Second Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible