Wednesday 11.29.2023

“FITNESS” & “PERFORMANCE”

Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Bike Erg
4 Strict Pull-ups (or 6-8 Ring Rows)

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Row
8 Burpees

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Ski
12 Cobra Walking Lunges

Rest 2 minutes, then…

Repeat each station for a second time through (36 minutes total, 24 minutes of work).

Cooldown
Accumulate 2 minutes in each of the following:
Couch Stretch Left Side
Couch Stretch Right Side
Pigeon Stretch Left Side
Pigeon Stretch Right Side

“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

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
—
*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