Saturday 5.30.2026

“FITNESS” & “PERFORMANCE”

In teams of three, complete two rounds for time:
100/70 Calories of Echo Bike
800 Meter Run (all teammates together)
60 Dumbbell Thrusters (50/35 lb)
400 Meter Run (all teammates together)
20 Devil's Presses
​
Teammates can partition calories and reps as they see fit on the Echo Bike, Thrusters, and Devil’s Presses, but must all complete the running together -- and may not start on the next element until all three teammates have completed the run.

“BURN”

Every 4 minutes, for 12 minutes (3 sets)
30 Seconds of Walking Lunges
30 Seconds of Hollow Hold/Rocks
30 Seconds of Mountain Climbers
30 Seconds of Bike, Row, or Ski @ 85-90%
200 Meter Run @ increasing effort each set

then…

Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 — 40 Seconds of Bike, Row, or Ski Erg (for Calories)
Minute 2 — 40 Seconds of Single Arm Devil’s Presses
Minute 3 — 40 Seconds of Box Jumps or Step Ups
Minute 4 — 40 Seconds of Plank Hold

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @80%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @90%
Rest 30 seconds
x 10 rounds

*Find a sustainable pace for our first 10 sets. Then increase our effort with each 10 sets.
Always aim to keep all sets within a % range at the same pace.