Ski Erg

Rotate as a team until 400 reps are reached for each

1-minute of work and a 10-second transition

• Ski Erg
• Rower
• C2 Bike
• Sit-ups

4 rounds for time

• 400m Run
• 30 push press (65/45)
• 20 cal Row/Ski

Ski 2 rounds and Row 2 rounds

15-min establish max

• Clean
• Hang Clean
• Jerk

Then For Time

21 – 15 – 9

• Row
• Pull-ups

then 21 – 15 – 9

• C2 Bike
• Wall Balls (30/20)

then 21 – 15 – 9

• Ski Erg
• Snatches (95/65)

Partner Chipper for Time

• 100 Thrusters (95/65)
• 150 Cal Assault Bike
• 100 Kettlebell Swings (53/35)
• 2000m Row
• 100 Toes-to-Bar
• 2000m Ski

Each Partner also must complete 7 x 50m overhead med-ball carries at any time during the workout.

Repeat until 3000m are reached on each machine – Partner Workout

• Each partner – 25m overhead plate carry (35lb)
  • 1 partner rows 250m
  • While their partner does 25 plate jumps and 5 burpees
  • Then Switch
• Each Partner 25m overhead plate carry (35lb)
  • 1 partner Skis 250m
  • While their partner does 25 plate jumps and 5 burpees
  • Then Switch
    

For Time (40min cap)

• 500m Row
• 5 rounds of Cindy
• 400m Run
• 4 rounds of Cindy
• 300m Ski
• 3 rounds of Cindy
• 200 single unders
• 2 rounds of Cindy
• 100 cal Assault Bike
• 1 round of Cindy

1 round of Cindy is

• 5 pull-ups
• 10 push-ups
• 15 Air Squats

4 Rounds For Time

• 400m Run. (5 laps around the perimeter of the basketball court)
• 300m Ski/Row.

Ski all rounds unless there are not enough ergs, then row 2 rounds and ski 2 rounds.

Team 300 cal on each (1min work: 15sec transition

• Rowing
• Runner
• Ski
• Rest

If more than 4 people add the C2 Bike. If more than 5, and a round of 1 wall walk.

Who’s Carrying the Boat?

For Time (35-minute cap) – Partner

First Leg – switch every 2 minutes

• 1600m C2 Row
• 1600m Air Runner

Second Leg – switch every 2 minutes

• 1600m C2 Ski
• 1600m C2 Bike

Final Leg

• 800m (16 down and backs 85ft court) Synchro Overhead Ball Carries (30/20)
• 5 ball sit-ups each every 50m.

Each Partner must cross the end court line before sit-ups, and the next 25m leg of the carry can start. If your partner drops the ball, you must put yours down. No moving forward without the ball overhead.

Metcon

5 rounds of cardio intervals

• 4 min of work
• 2 min of rest

Assault bike or Ski Erg goal: 56/44 cal per round of work
C2 Bike or Rower goal: 68/56 cal per round of work