Saturday 4.27.2024
“FITNESS” & “PERFORMANCE”
"Cardio Party-O"
In teams of two, complete as many rounds and reps as possible in 40 minutes of:
1000 Meter Row
1000 Meter Ski or 2000 Meter Bike
1000 Meter Run
*Every 5 minutes, partners must stop and complete the following before moving on:
5 Synchro Push-ups
10 Synchro Air Squats
15 Synchro Sit-ups
If the 5-minute mark occurs while a partner is on the run, complete the triplet as soon as they get back, before continuing.
“BURN”
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 — 60 Seconds of Echo Bike or Bike Erg @85-90% effort
Station 2 — 30 Seconds of Shuttle Runs (30') + 30 Seconds of Ball Slams
Station 3 — 60 Seconds of Row, Ski, or Air Runner @85-90% effort
Station 4 — 30 Seconds of No-Push-up Burpees + 30 Seconds of Air Squats
“ENDURANCE (AKA SWEAT SESH)”
Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski
*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set).
