30/06/2026
Here’s everything you need to know before you get wet and wild with RAGING RAPIDS this weekend 🌊
Programmed by , this one’s simple on paper... but don’t let that fool you. Thirty minutes of ergs, burpees and teamwork will have every athlete digging deep 🥵
Part A (0:00-20:00)
The workout begins with a 20-minute EMOM.
Before the clock starts, your team can decide who begins on each station.
* Athlete 1: SkiErg
* Athlete 2: RowErg
* Athlete 3: Lateral Burpee Box Overs
* Athlete 4: Rest
When the clock starts, each athlete has one minute to accumulate as many calories or reps as possible at their station.
At the end of every minute, everyone rotates together:
* SkiErg → RowErg
* RowErg → Lateral Burpee Box Overs
* Burpee Box Overs → Rest
* Rest → SkiErg
This rotation continues for the full 20 minutes, meaning every athlete completes 5 rounds of each station.
Rest (20:00-22:00)
Once Part A is complete, the entire team gets a 2-minute rest before the final push.
Part B (22:00-30:00)
The final 8 minutes is an all-out team effort.
Three athletes work continuously on the SkiErg, rotating on and off whenever they choose to keep the machine moving and accumulate as many calories as possible.
At the same time, the fourth athlete has a 2-minute window to complete 14 Burpees Over the RowErg and once complete, accumulate as many calories as possible on the RowErg with whatever time remains in that 2 minute window.
As soon as the two minutes are over, they must stop immediately and hand over the RowErg role to the next athlete. They join the other athletes on the SkiErg.
Each athlete must complete one RowErg window during Part B. The order is decided by your team before the workout begins.
Scoring
Part A
* Total SkiErg calories
* Total RowErg calories
* Total Lateral Burpee Box Overs
PLUS
Part B
* Total SkiErg calories
* Total RowErg calories
Link in bio for more info and movement standards.
See you on the leaderboard 🪄
