Thursday 1.11.2024

“FITNESS” & “PERFORMANCE”

In teams of two, against a 14-minute clock, complete as many rounds and reps as possible of:
12 Strict Pull-ups (Advanced: 4 Rope Climbs)
400/300 Meter Ski
200-ft Sandbag Carry (or KB Front Rack Carry)

Rest 4 minutes, and when the running clock reaches the 18:00....

In teams of two, against a 14-minute clock, complete the following:
30 Toes to Bar (or 40 V-Ups)
2400/1800 Meter Bike Erg
30 Toes to Bar
2400/1800 Meter Bike Erg
30 Toes to Bar
Max Meter Bike Erg in Remaining Time

*For both of the above workouts, partners will divide the work between themselves in whatever fashion they deem fit. Workouts can be completed in either order, with a 4-minute rest between each.

C. (Optional) Two or Three sets of:
Plank or Weighted Plank Hold x 30-45 seconds
Rest while your partner works

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 32-40 minutes (8-10 sets):
Minute 1 — 45 Second Run or Row
Minute 2 — 45 Second Ski
Minute 3 — 45 Second Echo Bike
Minute 4 — Rest