When the clock starts, perform…Two sets of: 60 second Run/Bike/Row/Jumping Jacks 60 seconds of Box Bear Crawl* 30 seconds of Pigeon Pulses per Leg 60 seconds of Alternating Reverse Lunges 30 seconds of Side Plank Reach Throughs per side 30 seconds of Ground to Sky Reaches Rest 30 seconds
*For the box bear crawl, you will move 5 feet forward, 5 feet lateral, 5 feet backwards, and 5 feet the other lateral direction, thus making the shape of a box.
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 4 minutes for max reps: Station 1 – 30 seconds of Mountain Climbers Station 2 – 30 seconds of Jumping Squats Station 3 – 30 seconds of Backpack Devil’s Press Station 4 – Rest
When the running clock reaches 20:00, perform the following…
Every 3 minutes, for 15 minutes for times of: -Number of Mountain Climbers completed during 30 second max effort -Number of Jumping Squats completed during 30 second max effort -Number of Backpack Devil’s Press completed during 30 second max effort
When the running clock reaches 40:00, perform the following…
Three sets of: 20-30 Hip Bridges Rest 30 seconds 15-20 Goblet Hold Good Mornings @ 32X1 Rest 30 seconds 15-20 Lateral Flys (use textbooks or water jugs) Rest 60 seconds
Limited Equipment
When the clock starts, perform...
Two sets of: 60 second Run/Bike/Row/Jumping Jacks 60 seconds of Box Bear Crawl* 30 seconds of Pigeon Pulses per Leg 60 seconds of Alternating Reverse Lunges 30 seconds of Side Plank Reach Throughs per side 30 seconds of Ground to Sky Reaches Rest 30 seconds
*For the box bear crawl, you will move 5 feet forward, 5 feet lateral, 5 feet backwards, and 5 feet the other lateral direction, thus making the shape of a box.
When the running clock reaches 15:00, perform the following...
Every minute, on the minute, for 4 minutes for max reps or calories: Station 1 - 30 seconds of Bike or Row Station 2 - 30 seconds of Dumbbell or Kettlebell Front Squats Station 3 - 30 seconds of Devil's Press Station 4 - Rest
When the running clock reaches 20:00, perform the following...
Every 3 minutes, for 15 minutes for times of: -Number of calories completed during 30 second max effort -Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort -Number of Devil's Press completed during 30 second max effort
When the running clock reaches 40:00, perform the following...
Three sets of: 20-30 Hip Bridges Rest 30 seconds 15-20 Goblet Hold Good Mornings @ 32X1 Rest 30 seconds 15-20 Dumbbell Lateral Flys Rest 60 seconds
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Rowing Option Four sets for times of: Row 1500 Meters Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency.
Running Option One set of: 1 Minute of Running (hard) 30 seconds of Easy Recovery Jog 2 Minutes of Running (hard) 60 seconds of Easy Recovery Jog 4 Minutes of Running (hard) 120 seconds of Easy Recovery Jog 4 Minutes of Running (hard) 120 seconds of Easy Recovery Jog 2 Minutes of Running (hard) 60 seconds of Easy Recovery Jog 1 Minute of Running (hard) 30 seconds of Easy Recovery Jog
