3 x 10 Min. Partner Stations, :90 rest between stations
STATION 1: Partner E2MOM Bike Sprints (Need all 4 bikes)
- Switch with partner every minute: Partner 1 goes on minute 1, Partner 2 goes on minute 2, Partner 1 goes on min. 3, Partner 2 goes on min. 4, etc. (each partner gets total of 5 rounds on the bike)
- R:15/12 Cals, W:12/10 Cals, B:10/8 Cals
- Resting Partner: Pull-Ups – 3 dead hang or 6 TRX pull-ups
STATION 2: Partner E2MOM Erg Sprints (Need 4 ergs)
- Switch with partner every minute (again, each partner gets total of 4 times on the erg)
- R: 275/250m, W: 250/225m, B: 225/200m
- Resting Partner: Push-Ups R: 12, W: 10, B: TRX Chest Press 8
STATION 3: Partner E2MOM Running Sprints
- Switch with partner every minute (each partner does total of 5 sprints)
- R: Stop sign 2nd Black Mailbox W: Stop sign to 1st while mailbox and back
- B: Stop sign to 1st black mailbox and back
- Non Runners Do KB Swings for 1 Minute: Goal is 30x Per Minute
- Resting Partner: REST
SAFETY WORKOUT IF 25+ CAMPERS IN CLASS: 2 x TEAM STATIONS
STATION 1: 15 min. 3-Man Bike EMOM
- P1: bike for cals R:20/15 W:15/12 B: 12/10. Rest remainder of minute
P2: push-ups: Rx15 Wx12 Bx10 TRX Chest Press. Rest remainder of minute
- Rotate towards bike every minute on the minute x 15 min. Each partner will go 5x on the bike.
STATION 2: 16 min. 2-man ERG E2MOM
- MIN 1: P1 rows 1:30. P2: pull-ups – 3 x dead hang or 6 x TRX. :30 sec to transition after P1 is done rowing.
- MIN 2: P2 rows 1:30, P1: pull-ups
- Continue to switch every 2 min. Each partner gets 4 turns on the erg.