Saturday 4.6.2024

“FITNESS” & “PERFORMANCE”

In teams of two, partners will alternate whole rounds to complete…

A. As many rounds and reps as possible in 8 minutes of:
8 Hang Power Cleans (95/63 lb)
8/6 Calorie Bike Erg

Rest 2 minutes, then…

B. As many rounds and reps as possible in 8 minutes of:
8 Push Presses (95/63 lb)
8/6 Calorie Row

Rest 2 minutes, then…

C. As many rounds and reps as possible in 8 minutes of:
8 Front Squats (95/63 lb)
8/6 Calorie Ski

Rest 2 minutes, then....

D. As many rounds and reps as possible in 8 minutes of:
8 Burpees
80 Meter Shuttle Run (done in 20 meter lengths)

*If the prescribed weights are light for you, and you want a challenge, bump it up to 115/73 lb. Keep in mind, though, that the goal is unbroken sets throughout!
*This workout can also be performed with a pair of Dumbbells for all of the weighted movements.

“BURN”

Against a 2-minute running clock, complete:
8 Push-ups
12 Russian Kettlebell Swings
16 Air Squats
Max Calorie Row or Ski in time remaining

Rest 60 seconds, then...

Against a 2-minute running clock, complete:
4 Burpees
8 Goblet Reverse Lunges
12 Abmat Sit-Ups
Max Calorie Bike Erg or Echo Bike in time remaining

Rest 60 seconds, then...

Repeat for a total of FIVE SETS of each, for max total calories

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets