Swamp City Fitness – Mayhem Affiliate – Endurance
Metcon (Time)
Teams of 4, for Time:
Complete each station as a team 3 times. All athletes work at the same time and must complete their station before moving to the next station:
P1: 15/12 cal Air Bike
P2: 15/12 cal Ski (or 12 Burpees)
P3: 15/12 cal Bike Erg (or 8 Shuttle Runs)
P4: 15/12 cal Row
* Each shuttle run rep is 25 feet down + 25 feet back)
When all team members complete a station above, they must they do their “Movement B” below before rotating.
A: 20 push-ups
B: 20 box step ups
C: 20 sit-ups
D: 20 alternating Dumbbell snatch (50/35)
See Coach Notes for example of Workout Flow