Saturday 8.2.2025
“FITNESS” & “PERFORMANCE”
In teams of two, perform the following for time:
800 Meter Run (together)
immediately followed by...
Ten rounds of the following, alternating each movement:
10 Dumbbell Push Presses (50/35 lb)
15 Calorie Row
20 Walking Lunges w/KBs in Farmers Hold (24/16kg)
immediately followed by…
800 Meter Run (together)
(Partner A performs 10 Dumbbell Push Presses; Partner B Rows 15 Calories; Partner A performs 20 Walking Lunges; Partner B performs 10 Dumbbell Push Presses ; etc…)
“BURN”
“Tabata Mash-Up"
Complete as many reps/calories as possible at each of the following 4-minute stations:
Eight rounds of:
20 seconds of Bike Erg
Rest 10 seconds
Rest 2 minutes, and when the running clock reaches 6:00…
Eight rounds of:
20 seconds of Ball Slams
Rest 10 seconds
Rest 2 minutes, and when the running clock reaches 12:00…
Eight rounds of:
20 seconds of Ski Erg
Rest 10 seconds
Rest 2 minutes, and when the running clock reaches 18:00…
Eight rounds of:
20 seconds of Air Squats
Rest 10 seconds
Rest 2 minutes, and when the running clock reaches 24:00…
Eight rounds of:
20 seconds of Rowing
Rest 10 seconds
“ENDURANCE (AKA SWEAT SESH)”
30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)
Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE
