Saturday 4.15.2023

“FITNESS” & “PERFORMANCE”

In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Rowing, Ski Erg, or Concept 2 Bike Erg
20 Anchored Sit-Ups
20 Dumbbell Push Presses (50/35 lbs)
20 Wall Balls (20/14 lb)
20 Dumbbell Hang Power Cleans (50/35 lbs)

Partners will alternate movements throughout, so Partner A performs 20 Calories, Partner B performs 20 Sit-Ups, Partner A performs 20 Push Presses, and so on.

“BURN”

Complete as many rounds and reps as possible in 12 minutes of:
3 Box Jumps
6 Push-ups
9 Tuck-Ups

*After every 3 rounds completed, complete a 12/9 Calorie Row or Ski

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 12 minutes of:
3 Burpees
6 Ball Slams
9 Air Squats

*After every 3 rounds completed, complete a 12/9 Calorie Bike Erg or 9/6 Calorie Echo Bike

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 45 minutes (3 sets) for times:
*Station 1 – 1800/1500 Meter Bike Erg
*Station 2 – 450/375 Meter Ski + 450/375 Meter Row
*Station 3 – Three rounds of:
8 Ring Rows
16 Walking Lunges (unweighted) or Low Step-Ups
24 Second Plank Hold

Note your times to complete each station, with the goal of consistent times for each set.