Saturday 2.1.2025

“FITNESS” & “PERFORMANCE”

In teams of two, complete five rounds for time of:
400 Meter Run or 800 Meter Bike Erg
40 Push Presses (75/53 lb) or Dumbbell Push Presses
400 Meter Row or Ski
40 Goblet Walking Lunges (24/16 kg)

Divide the reps between partners as you see fit.

“BURN”

Against a 12-minute clock, complete:
3-6-9-12-15...etc
Calorie Row or Ski
*after each Row, complete:
12 Dumbbell Floor Presses
9 V-Ups

Rest 3 minutes, then...

Against a 12-minute clock, complete:
3-6-9-12-15...etc
Calorie Bike
*after each Bike, complete:
12 Russian Kettlebell Swings
9 Tuck Jumps

“ENDURANCE (AKA SWEAT SESH)”

8 minutes @80-85%:
8/6 Calorie Bike Erg
8/6 Calorie Ski Erg

Rest 2 minutes, then...

8 minutes @80-85%:
160 Meter Row
4 Ring Rows
8 Push-ups
12 Air Squats

Rest 2 minutes, then...

Repeat for a second set of each.

Goal is to complete the same or more rounds the second time through when compared to the first