No Equipment
Two sets of:
60 second Run/Bike/Row
30 seconds of Alternating Scorpion Kicks
30 seconds of Sampson Pulses each leg
30 seconds of Alternating Cossack Squats
30 seconds of Superman Hold
30 seconds of Divebomber Push-ups
30 seconds of Inchworm Walk + Scap Push-Up + Press-Up
30 seconds of Shoulder Taps
60 seconds of rest
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.
When the running clock reaches 15:00, perform the following...
Every minute, on the minute, for 20 minutes:
Station 1: 6-8 Left Leg Bulgarian Split Squats @ 3111
Station 2: 6-8 Right Leg Bulgarian Split Squats @ 3111
Station 3: 45 seconds of Handstand Hold OR Front Leaning Rest
Station 4: 16-20 Backpack Ground to Overhead
Station 5: 45 seconds of Prone Plank from Elbows
When the running clock reaches 40:00, perform the following:
Three sets of:
3-5 Wall Climbs OR 30 seconds of Side Plank with Elbow Extended each side
Rest 30 seconds
Bent Over Backpack Rows x 8-10 reps @ 2111
Rest 30 seconds
Overhead Triceps Extension x 10-15 reps @ 2010
(use any weighted object to which you have access)
Rest as needed
Limited Equipment
Two sets of:
60 second Run/Bike/Row
30 seconds of Alternating Scorpion Kicks
30 seconds of Sampson Pulses each leg
30 seconds of Alternating Cossack Squats
30 seconds of Superman Hold
30 seconds of Divebomber Push-ups
30 seconds of Inchworm Walk + Scap Push-Up + Press-Up
30 seconds of Shoulder Taps
60 seconds of rest
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.
When the running clock reaches 15:00, perform the following...
Every minute, on the minute, for 20 minutes:
Station 1: 6-8 Left Leg Bulgarian Split Squats @ 3111
Station 2: 6-8 Right Leg Bulgarian Split Squats @ 3111
Station 3: 45 seconds of Handstand Hold OR Front Leaning Rest
Station 4: 16-20 Alternating Dumbbell Snatches OR Kettlebell Swings
Station 5: 45 seconds of Prone Plank from Elbows
(please record the load used for each set)
When the running clock reaches 40:00, perform the following:
Three sets of:
Half-Kneeling Arnold Press x 6 reps each arm @ 2111
Rest 30 seconds
Bilateral Dumbbell or Kettlebell Rows x 8-10 reps @ 2111
Rest 30 seconds
Dumbbell Overhead Triceps Extension x 10-15 reps @ 2010
Rest as needed
***
Mixed Modal Option
Against a 60-second running clock…
12/9 Machine Calories
Max Reps of Air Squats
Rest 60 seconds and repeat for a total of TEN sets.
If you have a weighted vest wear it! Don’t be scared to push the pace on these and trust that you can maintain an aggressive pace and be able to recover in 60 seconds.
Running Option
Every 3 minutes, for 24 minutes for times:
Run 250 Meters @ 105% of your 400m PR pace
The goal is to run these 5% faster than the pace you held for your 400m PR – so if your 400m PR was 60 seconds, you’ll aim to finish the 200 meters in 28.5 seconds each set. (60/1.05/2)
Rowing Option
Every 4 minutes, for 32 minutes for times of:
Row 500 Meters
Your goal should be to maintain consistent pacing across all sets.
