No Equipment
When the clock starts, perform...
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Duck Walk
30 seconds of Side Plank Reach Throughs per side
30 seconds of Single-Leg Ground to Sky Reaches Per Leg
Rest 30 seconds
When the running clock reaches 15:00, perform the following...
Complete as many rounds and reps in 90 seconds of:
2 Backpack Devil's Press
10 Air Squats
4 Backpack Devil's Press
15 Air Squats
6 Backpack Devil's Press
20 Air Squats
8 Backpack Devil's Press
25 Air Squats
Etc.. continuing the pattern.
Rest 60 seconds, and pick up where you left off for a total of SIX sets.
When the running clock reaches 35:00, perform the following...
Three sets of:
30 seconds of Cross Body Mountain Climbers
30 seconds of Plank Position Pike Jumps (From a plank jump your feet to a pike position)
Rest 30 seconds
60 seconds of Goblet Hold Alternating Reverse Lunges
30 seconds of Static Bent-Over Row Hold
Rest 60 seconds
Limited Equipment
When the clock starts, perform...
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Duck Walk
30 seconds of Side Plank Reach Throughs per side
30 seconds of Single-Leg Ground to Sky Reaches Per Leg
Rest 30 seconds
When the running clock reaches 15:00, perform the following...
Complete as many rounds and reps in 90 seconds of:
2 Alternating Single-Arm Devil's Press
10 Air Squats
4 Alternating Single-Arm Devil's Press
15 Air Squats
6 Alternating Single-Arm Devil's Press
20 Air Squats
8 Alternating Single-Arm Devil's Press
25 Air Squats
Etc.. continuing the pattern.
Rest 60 seconds, and pick up where you left off for a total of SIX sets.
When the running clock reaches 35:00, perform the following...
Three sets of:
30 seconds of Cross Body Mountain Climbers
30 seconds of Plank Position Pike Jumps (From a plank jump your feet to a pike position)
Rest 30 seconds
60 seconds of Goblet Hold Alternating Reverse Lunges
30 seconds of Static Bent-Over Row Hold
Rest 60 seconds
***
Rowing Option
Four sets for times of:
Row 1650 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week.
Running Option
Five sets for distances of:
4 Minutes or Running
Rest 2 minutes
There is no prescribed percentages for this effort. Push your pace by feel and hang on for the full four minutes.
