When the clock starts, perform...
Rowing Option
Running Option
*Set 1 – 90% of 1-Mile PR pace
No Equipment
Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of Alternating Cossack Squat
Minute 2: 45 Second Knee Plank Hold
Minute 3: 16 Slow Mountain Climbers - hold each position for one second
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.
When the running clock reaches 18:00, perform the following...
Complete as many rounds and reps possible in 15 minutes of:
200 Meter Run
20 Push Ups
20 Sit Ups
10 Alternating Lunges
When the running clock reaches 36:00, perform the following...
Three sets of:
45 seconds of Hollow Rocks
Rest 30 seconds
45 seconds of Arch Rocks
Rest 30 seconds
followed by...
One set of:
2 minutes of Knee Plank Hold
Limited Equipment
When the clock starts, perform...
Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of Alternating Cossack Squat
Minute 2: 45 Second Knee Plank Hold
Minute 3: 16 Slow Mountain Climbers - hold each position for one second
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.
When the running clock reaches 18:00, perform the following...
Complete as many rounds and reps possible in 15 minutes of:
200 Meter Run
20 Dumbbell Push Press
10 Alternating Reverse Lunges with DB Farmer's Carry
5 Burpee Dumbbell Deadlifts
When the running clock reaches 36:00, perform the following...
Three sets of:
45 seconds of Hollow Rocks
Rest 30 seconds
45 seconds of Arch Rocks
Rest 30 seconds
followed by...
One set of:
2 minutes of Knee Plank Hold
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.
No Equipment
Complete as many rounds and reps as possible in 5 minutes of:
50 Double-Unders
10 Backpack Ground to Overhead
15 Hand Release Push Ups
20 Goblet Squats
Rest 2 minutes, and then...
Complete as many rounds and reps as possible in 5 minutes of:
10 Jumping Lunges
10 Alternating Reverse Lunges
30 Sit-Ups
Rest 2 minutes, and then repeat both portions again. This workout will take 26 minutes to complete once you start the clock on the first 5-minute AMRAP.
Limited Equipment
Complete as many rounds and reps as possible in 5 minutes of:
50 Double-Unders
10 Alternating Single-Arm Dumbbell Devil's Press
10 Alternating Single-Arm Dumbbell Snatches
10 Single-Arm Thrusters (Right side)
10 Single-Arm Thrusters (Left side)
Rest 2 minutes, and then...
Complete as many rounds and reps as possible in 5 minutes of:
10 Single-Arm Overhead Dumbbell Lunges (Right Arm)
10 Single-Arm Overhead Dumbbell Lunges (Left Arm)
30 Sit-Ups
Rest 2 minutes, and then repeat both portions again. This workout will take 26 minutes to complete once you start the clock on the first 5-minute AMRAP.
No Equipment
Two sets of:
60 second Jog in Place/Jumping Jacks/Jump Rope
30 seconds of Right Side Plank
30 seconds of Left Side Plank
30 seconds of Right Side Lying Leg Raises
30 seconds of Left Side Lying Leg Raises
60 seconds of Alternating Bird Dogs
30 seconds of Backpack Burpee Deadlifts
Rest 60 seconds
When the running clock reaches 15:00, perform the following...
Three rounds for time of:
400 Meter Run or 100 Mountain Climbers
Immediately followed by...
Three rounds of...
7 Backpack Squat Cleans
7 Backpack-Facing Burpees
After every run/climbers you'll complete three rounds of squat cleans and burpees; completing a total of 1200 meters of running or 300 mountain climbers and 9 total rounds of squat cleans and burpees.
Time Cap = 20 Minutes
When the running clock reaches 40:00, perform the following...
Four sets of:
30 seconds of Bottom of Push-Up Hold
Rest 30 seconds
Immediately followed by...
Four sets of:
30 seconds of Bent-Over Backpack Rows
Rest 30 seconds
Immediately followed by...
Four sets of:
30 seconds of Hollow Hold
Rest 30 seconds
Limited Equipment
Two sets of:
60 second Assault Bike/Row/Jog/Jump Rope
30 seconds of Right Side Plank
30 seconds of Left Side Plank
60 seconds of Banded Monster Walk
60 seconds of Alternating Bird Dogs
30 seconds of DB Burpee Deadlifts
Rest 60 seconds
When the running clock reaches 15:00, perform the following...
Three rounds for time of:
400 Meter Run or 30/20 Calorie Bike or Row
Immediately followed by...
Three rounds of...
7 Dumbbell Squat Cleans
7 Burpees over Dumbbells
After every run/bike/row you'll complete three rounds of squat cleans and burpees; completing a total of 1200 meters of running or 90/60 calories of cycling or rowing and 9 total rounds of squat cleans and burpees.
Time Cap = 20 Minutes
When the running clock reaches 40:00, perform the following...
Four sets of:
30 seconds of Dumbbell Bench Press (moderate weight)
Rest 30 seconds
immediately followed by....
Four sets of:
30 seconds of Bilateral Rows
Rest 30 seconds
immediately followed by....
Four sets of:
30 seconds of Hollow Hold
(add some weight to hands overhead if this is too easy)
Rest 30 seconds
No Equipment
Every minute, on the minute, for 10 minutes of:
Station 1 = 10 Down Ups + Max Reps of Half Burpees
Station 2 = Rest
(report total half burpees achieved)
Immediately followed by...
Every minute, on the minute, for 10 minutes of:
10 Back Pack Ground to Overhead + 10 Back Pack Hugging Lunges + 20 Mountain Climbers
Immediately followed by...
Every minute, on the minute, for 5 minutes of:
20 Jumping Jacks + Max Reps of Air Squats
(record total air squats achieved)
Immediately followed by...
Every minute, on the minute, for 5 minutes of:
20 Alternating Single-Leg V-Ups or 15-20 Sit Ups
Limited Equipment
Every minute, on the minute, for 10 minutes of:
Station 1 = 10 Down Ups + Max Reps of Half Burpees
Station 2 = Rest
(Record total number of half burpees achieved)
Immediately followed by...
Every minute, on the minute, for 10 minutes of:
Station 1 = 5 Dumbbell Deadlifts + 5 Dumbbell Hang Cleans + 5 Dumbbell Push Press*
Station 2 = Rest
*You will complete as many rounds and reps possible within the minute for this portion. When it is time to work again you will start where you finsihed in the previous minute.
Immediately followed by...
Every minute, on the minute, for 5 minutes of:
30 Double-Unders + Max Reps of Air Squats
(record total number of Air Squats)
Immediately followed by...
Every minute, on the minute, for 5 minutes of:
20 Alternating Single-Leg V-Ups or 15-20 Sit Ups
No Equipment
Two sets of:
45 second Jog in Place/Jumping Jacks/Line Jumps
45 second Plank Hold from Elbow Position
45 second Jog in Place/Jumping Jacks/Line Jumps
45 seconds of Ground to Sky Reaches
45 second Jog in Place/Jumping Jacks/Line Jumps
45 second Wall Sit Hold
45 second Jog in Place/Jumping Jacks/Line Jumps
45 seconds of Bodyweight Hip Bridges
Rest 60 seconds
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.
When the running clock reaches 15:00, perform the following...
Every minute, on the minute, for 3 minutes for max reps of:
Station 1: 20 seconds of Jumping Lunges
Station 2: 20 seconds of Backpack Deadlifts
Station 3: 20 seconds of Push-Up + Alternating Taps
When the running clock reaches 20:00, perform the following...
Every minute, on the minute, for 18 minutes of:
Station 1: Number of Jumping Lunges you achieved during the initial 3 minute EMOM
Station 2: Number of Backpack Deadlifts you achieved during the initial 3 minute EMOM
Station 3: Number of Push-Up + Alternating Tap you achieved during the initial 3 minute EMOM
When the running clock reaches 42:00, perform the following...
Every minute, on the minute, for 9 minutes of:
Station 1: 30 seconds of Upright Rows (Use a Backpack or Gallon Jug)
Station 2: 30 seconds of Death Marches (Bodyweight or Bearhugging Backpack)
Station 3: 30 seconds of Frog Pumps
Limited Equipment
Two sets of:
45 second Run/Bike/Row/Jump Rope
45 second Plank Hold from Elbow Position
45 second Run/Bike/Row/Jump Rope
45 seconds of Ground to Sky Reaches
45 second Run/Bike/Row/Jump Rope
45 second Wall Sit Hold
45 second Run/Bike/Row/Jump Rope
45 seconds of Bodyweight Hip Bridges
Rest 60 seconds
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.
When the running clock reaches 15:00, perform the following...
Every minute, on the minute, for 3 minutes for max calories/reps of:
Station 1: 20 seconds of Machine Calories (record as reps)
Station 2: 20 seconds of Dumbbell Ground to Overhead
Station 3: 20 seconds of Renegade Rows
When the running clock reaches 20:00, perform the following...
Every minute, on the minute, for 18 minutes of:
Station 1: Number of Calories you achieved during the initial 3 minute EMOM
Station 2: Number of Reps of Dumbbell Ground to Overhead you achieved during the initial 3 minute EMOM
Station 3: Number of Reps of Renegade Rows you achieved during the initial 3 minute EMOM
When the running clock reaches 42:00, perform the following...
Every minute, on the minute, for 9 minutes of:
Station 1: 30 seconds of Upright Rows
Station 2: 30 seconds of Death Marches
Station 3: 30 seconds of Frog Pumps
***
Running Option
800 Meter Warm-Up Run
Followed by. . .
Two sets of:
Run 200 Meters @ 80-85%
Rest as needed
Followed by. . .
“1-Mile Time Trial”
For time:
Run 1600 Meters
Followed by. . .
800 Meter Warm-Down Run
Rowing Option
Three sets for times of:
Row 2000 Meters @ 90% of 2k PR pace or Bike Erg 4000 Meters @ 90% of 4k PR Pace
Rest 4-5 minutes
No Equipment
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
3 Cossack Squat Each Side
10 Single Leg Ground to Sky Touches
10 Alternating Lunges
30 Second Plank Hold
immediately into...
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Broad Jumps
10 Air Squats
30 Second Plank Hold
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 20:00, perform the following...
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Burpees
Push-Ups
Backpack Thrusters
Air Squats
You will perform 10 reps of each movement, then 9 reps of each movement and continue working your way through the workout until you finish with 1 rep of each movement
Time Cap = 15 Minutes
When the running clock reaches 40:00, perform the following...
Every minute, on the minute, for 5 minutes:
30 Second Hollow Hold
Immediately followed by...
Three sets of:
30 seconds of Russian Twists
30 seconds of Tuck Holds
Rest 30 seconds
Limited Equipment
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
3 Cossack Squat Each Side
10 Single Leg Ground to Sky Touches
10 Alternating Lunges
30 Second Plank Hold
immediately into...
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Broad Jumps
10 Air Squats
30 Second Plank Hold
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 20:00, perform the following...
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Dumbbell Burpee Deadlift
Dumbbell Push Press
Air Squats
You will perform 10 reps of each movement, then 9 reps of each movement and continue working your way through the workout until you finish with 1 rep of each movement
Time Cap = 15 Minutes
When the running clock reaches 40:00, perform the following...
Every minute, on the minute, for 5 minutes:
30 Second Hollow Hold
Immediately followed by...
Three sets of:
30 seconds of Russian Twists
30 seconds of Tuck Holds
Rest 30 seconds
No Equipment
When the clock starts, perform...
Two sets of:
60 second Run/Bike/Row
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-ups
30 seconds of Inchworms
30 seconds of Reverse Snow Angels
30 seconds of Squat Hold
30 seconds of Kang Squats
30 seconds 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 14:00, perform the following...
Every minute, on the minute, for 16 minutes of:
Station 1: 10-15 Hand Release Push-Ups
Station 2: 10-15 Bearhug Backpack Squats
Station 3: 30 Seconds for Max Reps of Sumo Deadlift High Pulls (Use a Backpack or Duffle Bag)
Station 4: Rest
When the running clock reaches 30:00, perform the following...
Two rounds for time of:
10 Hand Release Push-Ups
10 Bearhug Backpack Squats
10 Sumo Deadlift High Pulls
Time Cap = 6 Minutes
When the running clock reaches 42:00, perform the following:
Every minute, on the minute, for 8 minutes of:
Station 1: 30 seconds of Right Side Plank
Station 2: 30 seconds of Left Side Plank
Station 3: 30 seconds of Superman Hold
Station 4: 30 seconds of Bent-Over Reverse Flys @ 32X1
Limited Equipment
When the clock starts, perform...
Two sets of:
60 second Run/Bike/Row
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-ups
30 seconds of Inchworms
30 seconds of Reverse Snow Angels
30 seconds of Squat Hold
30 seconds of Kang Squats
30 seconds 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 14:00, perform the following...
Every minute, on the minute, for 16 minutes of:
Station 1: 10-15 Floor Press
Station 2: 10-15 Front Squats
Station 3: 30 Seconds Max Reps of Hang to Overhead
Station 4: Rest
Use Dumbbells, Kettlebells, Sandbags, or a Barbell for these movements.
When the running clock reaches 30:00, perform the following...
Two rounds for time of:
10 Floor Press
10 Front Squats
10 Hang to Overhead
Time Cap = 6 Minutes
When the running clock reaches 42:00, perform the following:
Every minute, on the minute, for 8 minutes of:
Station 1: 30 seconds of Right Side Plank
Station 2: 30 seconds of Left Side Plank
Station 3: 30 seconds of Superman Hold
Station 4: 30 seconds of Banded Face Pulls
***
Mixed Modal Option
Against a 60-second running clock…
10/7 Machine Calories
Max Reps of Devil’s Press (50/35 lb DBs)
Rest 60 seconds and repeat for a total of TEN sets.
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. A good goal would be to perform 4-6 reps each set.
Running Option
Every 3 minutes, for 30 minutes for times:
Run 200 Meters @ 105% of your 400m PR pace
Speed intervals this week. 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 40 minutes for distances:
90 seconds of Rowing or Bike Erg
Huge challenge and achievement if you are successful…try to maintain last week’s pace again this week. You get a bit more rest and it’s two fewer sets, so dig in and make it happen!
No Equipment
Complete the following for time:
Three rounds of:
500 Meter Row or 400 Meter Run
50 Double-Unders
Immediately followed by...
Five rounds of:
20/15 Push-Ups
20 Alternating Lunges
Immediately followed by...
Three rounds for time of:
500 Meter Row or 400 Meter Run
50 Double-Unders
Limited Equipment
Complete the following for time:
Three rounds of:
500 Meter Row or 400 Meter Run
50 Double-Unders
Immediately followed by...
Five rounds of:
10 Dumbbell Push Press
10 Alternating Lunges with DB/KB Farmer's Hold
10 Dumbbell Deadlifts
Immediately followed by...
Three rounds of:
500 Meter Row or 400 Meter Run
50 Double-Unders
No Equipment
Two sets of:
60 second Jog in Place/Jump Rope/Jumping Jacks
30 seconds of Alternating Single-Leg V-Ups
60 seconds of Alternating Single Leg Deadlifts
60 seconds of Alternating Bird Dogs
30 seconds of Bodyweight Hip Bridges
Rest 60 seconds
When the running clock reaches 15:00, perform the following...
Complete as many rounds and reps as possible in 15 minutes of:
5 Backpack Burpee Ground to Overhead
10 Jumping Squats
15 Sit-ups
30 Running Man Line Jumps
200 Meter Run OR 30 Jumping Jacks
When the running clock reaches 35:00, perform the following...
Four sets, for max reps, of:
30 seconds of Backpack Upright Rows
Rest 30 seconds
immediately followed by....
Four sets, for max reps, of:
30 seconds of Bent-Over Reverse Flys
Rest 30 seconds
immediately followed by....
Four sets of:
30 seconds of Seated Backpack Press
Rest 30 seconds
immediately followed by....
Four sets of:
45 seconds of Flutter Kicks
Rest 15 seconds
Limited Equipment
Two sets of:
60 second Assault Bike/Row/Jog/Jump Rope
30 seconds of Alternating Single-Leg V-Ups
60 second Banded Monster Walk
60 seconds of Alternating Bird Dogs
30 seconds of Kettlebell or Dumbbell Deadlifts
Rest 60 seconds
When the running clock reaches 15:00, perform the following...
Complete as many rounds and reps as possible in 15 minutes of:
5 Devil's Presses
10 Dumbbell Front Squats
15 Sit-ups
30 Double-Unders
200 Meter Run OR 15/10 Machine Calories
When the running clock reaches 35:00, perform the following...
Four sets, for max reps, of:
30 seconds of Upright Rows
Rest 30 seconds
immediately followed by....
Four sets, for max reps, of:
30 seconds of Bent-Over Plate Rows
Rest 30 seconds
immediately followed by....
Four sets of:
30 seconds of Single Dumbbell/Kettlebell/Plate Seated Shoulder Press
Rest 30 seconds
immediately followed by....
Four sets of:
45 seconds of Flutter Kicks
Rest 15 seconds
***
Four sets for for times of:
30/20 Machine Calories or 300 Meter Run
20 Walking Lunges with DB/KB or weights if possible
100-Foot Sandbag/Odd Object Carry (bear hug)
Rest 90 seconds
Every minute, on the minute, for 10 minutes:
2 Candle Stick Rolls
4 Hand-Release Push-Ups
6 Ground to Overhead with Backpack/Object or 6 Alternating DB/KB Snatch
Immediately followed by...
Every minute, on the minute, for 10 minutes:
8 Air Squats
10 Alternating Object Taps (plank position and reach out with one arm to touch an object and switch)
12 Mountain Climbers
Immediately followed by...
Every minute, on the minute, for 5 minutes:
10 Single-Leg Ground to Sky Reaches each side (balance on one foot, touch the ground and then reach overhead)
Immediately followed by...
Every minute, on the minute, for 5 minutes:
8 Alternating Tempo Cossack Squats @ 3111
Followed by...
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
No Equipment
Two sets of:
60 second Run/Bike/Row/Jump Rope
60 second Prone Plank Hold from Elbows
30 seconds of Jumping Squats
30 second Wall Sit Hold
30 Seconds of Frog Pumps
Rest 30 seconds
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.
When the running clock reaches 12:00, perform the following...
Every minute, on the minute, for 15 minutes of:
Station 1: 20 Smurf Jacks (Jumping Jacks from a Squatted Position)
Station 2: 20 Backpack Squats (Bearhug Backpack) OR 20 Air Squats
Station 3: 60 seconds of Max Reps Burpee Over an Object
When the running clock reaches 27:00, perform the following...
3 Rounds for time of:
20 Smurf Jacks
20 Backpack Squats
10 Burpees Over an Object
(10 Minute Cap)
When the running clock reaches 40:00, perform the following...
Every 90 seconds, for 12 Minutes of:
Station 1: 45 seconds of Bodyweight Tempo Good Mornings @32X1
Station 2: 30 seconds of Single-Arm Backpack/Object Row (each arm) @ 2111
Station 3: 45-60 seconds of Reverse Snow Angels (slow and controlled)
Station 4: 45-60 seconds of Prone Plank Hold (optional weighted)
Limited Equipment
Two sets of:
60 second Run/Bike/Row/Jump Rope (any machine you have access to)
60 second Prone Plank Hold from Elbows
30 seconds of Alternating Arm Dumbbell Thrusters
30 second Wall Sit Hold
30 Seconds of Frog Pumps
Rest 30 seconds
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.
When the running clock reaches 12:00, perform the following...
Every minute, on the minute, for 15 minutes of:
Station 1: 15-18/10-12 Machine Calories
Station 2: 10-15 Dumbbell Thrusters
Station 3: 60 seconds of Max Reps Dumbbell Burpee Deadlifts
When the running clock reaches 27:00, perform the following...
Three rounds for time of:
15/10 Machine Calories
10 Dumbbell Thrusters
10 Dumbbell Burpee Deadlifts
Time Cap = 10:00
When the running clock reaches 40:00, perform the following...
Every 90 seconds, for 12 minutes of:
Station 1: 45 seconds of Good Mornings
Station 2: 30 seconds of Single-Arm Dumbbell Row (each arm) @ 2111
Station 3: 45-60 seconds of Reverse Snow Angels (slow and controlled)
Station 4: 45-60 seconds of Weighted Prone Plank Hold
***
Running Option
Every 4 minutes, for 32 minutes for times:
Run 200 Meters @ 90% of your 400m PR pace
Run 200 Meters @ 100% of your 400m PR pace
Rowing Option
Every 3 minutes, for 36 minutes for distances:
75 seconds of Rowing
See if you can keep the same paces as last week…just need to hold on for 15 more seconds.
No Equipment
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Air Squats
10 Standing Ground-to-Sky Touches
10 Alternating Lunges
5 Inchworms
Immediately followed by...
Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
20 High Knees
10 Squat Tuck Jumps
5 Down Ups
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 16:00, perform the following...
Against a 2-minute running clock...
200 Meter Run
Max Reps of Alternating Lunges
Rest 60 seconds, and then...
Against a 2-minute running clock...
200 Meter Run
Max Reps of Lateral Lunges with Anterior Loading
(if possible, hug a backpack or goblet hold a KB/DB)
Rest for 60 seconds and repeat for a total of THREE sets.
When the running clock reaches 16:00, perform the following...
Three sets of:
15 Straight Leg Sit Ups
60 Second Prone Plank
30 Second Side Plank (Right)
60 Second Prone Plank
30 Second Side Plank (Left)
Rest 2 minutes
Limited Equipment
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Air Squats
10 Standing Ground-to-Sky Touches
10 Alternating Lunges
5 Inchworms
Immediately followed by...
Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
20 High Knees
10 Squat Tuck Jumps
5 Down Ups
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 16:00, perform the following...
Against a 2-minute running clock...
20/15 Machine Calories
Max Reps of Jumping Lunges
Rest 60 seconds, and then...
Against a 2-minute running clock...
20/15 Machine Calories
Max Reps of Alternating Dumbbell Lunges
Rest for 60 seconds, and repeat for a total of THREE sets.
When the running clock reaches 40:00, perform the following...
Three sets of:
15 Straight Leg Sit Ups
60 Second Prone Plank
30 Second Side Plank (Right)
60 Second Prone Plank
30 Second Side Plank (Left)
Rest 2 minutes
***
Five sets of:
100-Foot Farmer’s Carry
immediately followed by…
100-Foot Sandbag Carry (Bearhug)
Rest 2 minutes
No Equipment
Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Bicycles
30 seconds of Right Arm Shoulder Taps
30 seconds of Left Arm Shoulder Taps
30 seconds of Superman Hold
30 seconds of Inchworms
60 seconds of Bottom of Squat Hold
Rest 30 seconds
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 of:
Station 1: 10-15 Right Arm Forward Push-Ups (stagger your right arm out in front)
Station 2: 10-15 Left Arm Forward Push-ups (stagger your left arm out in front)
Station 3: 15-20 Backpack Ground to Overhead OR 20 Alternating Leg V-Ups
Station 4: 10-15 Superman Punches (superman position and reach arm straight and bring back)
*Please record total number of reps per set.
When the running clock reaches 40:00, perform the following...
Every minute, on the minute, for 12 minutes of:
Station 1: 30 seconds of Bent-Over Bat Wing Hold
Station 2: 30 seconds of Russian Twist
Station 3: 30 seconds of Supine Leg Lifts
Station 4: 30 seconds of Straight Body Ceiling-Reaching Crunches
Limited Equipment
Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Bicycles
30 seconds of Right Arm Shoulder Taps
30 seconds of Left Arm Shoulder Taps
30 seconds of Superman Hold
30 seconds of Inchworms
60 seconds of Bottom of Squat Hold
Rest 30 seconds
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 of:
Station 1: 10-15 Right-Arm Push Press
Station 2: 10-15 Left-Arm Push Press
Station 3: 15-20 Kettlebell Swings or Alternating Dumbbell Snatches
Station 4: 3-5 Man-Makers
*Please record total number of reps each set
When the running clock reaches 40:00, perform the following...
Every minute, on the minute, for 12 minutes of::
Station 1: 30 seconds of Band Pull-Aparts
Station 2: 30 seconds of Russian Twists
Station 3: 30 seconds of Supine Leg Lifts
Station 4: 30 seconds of Straight Body Ceiling-Reaching Crunches
***
Bike Option
Every 10 minutes, for 40 minutes for times:
100/70 Calories of Assault Bike
Running Option
One set of:
Run 1600 Meters @ 85% of 1-Mile Pace
Run 800 Meters @ 90% of 1-Mile Pace
Run 800 Meters @ 75% of 1-Mile Pace
Run 1600 Meters @ 80-85% of 1-Mile Pace
Rowing Option
One set of:
Row 2000 Meters @ 85% of 2k PR Pace
Row 1000 Meters @ 90% of 2k PR Pace
Row 1000 Meters @ 75% of 2k PR Pace
Row 2000 Meters @ 80-85% of 2k PR Pace
No Equipment
Complete as many rounds and reps possible in 5 minutes of:
400 Meter Run or 100 Double-Unders
30 Object Ground to Overhead (backpack, water jug, etc...)
30 Alternating Alternating Single-Leg V-Ups
30 Alternating Lunges with Goblet Hold
30 Alternating Shoulder Taps
30 Half Burpees
Rest 2 minutes, and then resume where you left off, for a total of FIVE (5) sets. This total workout duration will be 35 minutes - 5 minutes on, 2 minutes off, for 5 sets.
Please record how many TOTAL rounds completed.
Rest until recovered, and then perform...
Every 3 minutes, for 9 minutes of:
30 seconds of Backpack/Water Jug Romanian Deadlifts
60 second Wall Sit Hold
Limited Equipment
Complete as many rounds and reps possible in 5 minutes of
1000 Meter Row or 800 Meter Run or 60/45 Calorie Assault Bike
50 Alternating Dumbbell Snatches
50 Alternating Single-Leg V-Ups
30 Alternating Lunges with Goblet Hold
30 Alternating Shoulder Taps
10 Alternating Single-Arm Dumbbell Devil's Press
10 Half Burpees
Rest 2 minutes, and then resume where you left off, for a total of FIVE (5) sets. This total workout duration will be 35 minutes - 5 minutes on, 2 minutes off, for 5 sets.
Please record TOTAL rounds + reps for entire workout.
Rest until recovered, and then perform...
Every 3 minutes, for 9 minutes of:
30 seconds of Medicine Ball Hamstring Curls
60 second Wall Sit Hold
No Equipment
Two sets of:
60 seconds of Jog/Bike/Row
30 seconds of Inchworms
30 seconds of Bodyweight Alternating Cossack Squats
30 seconds of Russian Baby Makers
30 seconds of Side Plank Right Side
30 seconds of Side Plank Left Side
30 seconds of Down Ups
When the running clock reaches 15:00, perform the following...
Complete as many rounds and reps as possible in 7 minutes of:
7 Backpack Good Mornings
7 Jump Squats
7 Air Squats.
When the running clock reaches 28:00, perform the following...
Complete as many rounds and reps as possible in 7 minutes of:
7 Backpack Deadlifts
7 Backpack Bear Hug Squats
7 Backpack Shoulder to Overhead
When the running clock reaches 40:00, perform the following...
Four sets of:
20 seconds of Wide Push-Ups
Rest 10 seconds between sets
immediately followed by....
Four sets, for max reps, of:
15 seconds of Push-Ups
Rest 15 seconds between sets
immediately followed by....
Four sets of:
30 seconds of Bent-Over Back Pack/Water Jug Rows
Rest 30 seconds between sets
immediately followed by....
Four sets of:
30 seconds of Frog Pumps (Glute Bridge in a Butterfly Sit-Up position)
Rest 30 seconds between sets
Limited Equipment
Two sets of:
60 seconds of Jog/Bike/Row
30 seconds of Inchworms
30 seconds of Bodyweight Alternating Cossack Squats
30 seconds of Russian Baby Makers
30 seconds of Side Plank Right Side
30 seconds of Side Plank Left Side
30 seconds of Down Ups
When the running clock reaches 15:00, perform the following...
Complete as many rounds and reps as possible in 7 minutes of:
7 Deadlifts
7 Front Squats
7 Shoulder to Overhead
When the running clock reaches 28:00, perform the following...
Complete as many rounds and reps as possible in 7 minutes of:
7 Bent-Over Rows
7 Hang Cleans
7 Thrusters
When the running clock reaches 40:00, perform the following...
Four sets of:
8 Dumbbell Floor Press (moderate weight)
Rest 30 seconds between sets
immediately followed by....
Four sets, for max reps, of:
30 seconds of Push-ups
Rest 30 seconds between sets
(Please record number in comments)
immediately followed by....
Four sets of:
8 Dumbbell Bent-Over Rows
Rest 30 seconds between sets
immediately followed by....
Four sets of:
30 seconds of Weighted Frog Pumps (Glute Bridge in a Butterfly Sit-Up position)
Rest 30 seconds between sets
***
Every 2 minutes and 30 seconds, for 20 minutes for max calories:
30 seconds of Row/Bike (any machine) or 100 Meter Sprint (use a hill if you have one)
Five sets (30 minutes) for max reps of:
40 seconds of Double-Unders or Jumping Jacks
Rest 20 seconds
40 seconds of Goblet Squats (hold any weighted object)
Rest 20 seconds
40 seconds of Sit Ups or Hollow Holds
Rest 20 seconds
40 seconds of Handstand Push-Ups or Burpees
Rest 20 seconds
40 seconds of Hip Bridges (add weight or a band)
Rest 80 seconds
Followed by...
For completion:
400 Meter Farmer Carry or Sandbag/Odd Object Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.
Followed by...
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
No Equipment
Two sets of:
90 second Jog or High Knees in place (sub Jumping Jacks)
60 second Front Leaning Rest (Plank from Push-Up Position)
30 seconds of Right Side Plank Hip Bounces
30 seconds of Left Side Plank Hip Bounces
30 seconds Static Squat Hold
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.
When the running clock reaches 12:00, perform the following...
Every minute, on the minute, for 24 minutes for max reps of:
Minute 1: 30 seconds of Mountain Climbers
Minute 2: 30 seconds of Sandbag/Backpack Squats (bearhug hold)
Minute 3: 60 seconds of Down Ups
Minute 4: Rest
Please record total number of reps per set.
When the running clock reaches 40:00, perform the following...
Three sets of:
30 seconds of Bent-Over Reverse Flys - using equal weighted textbooks, or rocks :)
Rest 30 seconds
45 seconds of Alternating Reverse Lunges (wearing a backpack)
Rest 15 seconds
60 seconds of Supine Leg Lifts
Rest 60 seconds
Limited Equipment
Two sets of:
90 second Run/Bike/Row (any machine you have access to)
60 second Front Leaning Rest (Plank from Push-Up Position)
30 seconds of Double Dumbbell or Kettlebell Full + Quarter Squats
30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold
30 Seconds of Bodyweight Hip Bridges
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.
When the running clock reaches 12:00, perform the following...
Every minute, on the minute, for 24 minutes of:
Minute 1: 15-18/10-12 Cal Bike or Row
Minute 2: 12-16 Dumbbell or Kettlebell Alternating Arm Thrusters
Minute 3: 60 seconds of Max Reps Devil's Press
Minute 4: Rest
When the running clock reaches 40:00, perform the following...
Three sets of:
30 seconds of Good Mornings
Rest 30 seconds
45 seconds of Wide-Stance Dumbbell or Kettlebell Squats
Rest 15 seconds
60 seconds of Supine Leg Lifts
Rest 60 seconds
***
Running Option
Every 4 minutes, for 32 minutes for times:
Run 600 Meters @ 85-95% of your 400m PR pace
For the sake of clarity, if your 400m PR was 70 seconds, 90% is 78 seconds (70/.9).
Rowing Option
Every 3 minutes, for 36 minutes for distances:
60 seconds of Rowing
No Equipment
Every minute, on the minute, for 15 minutes:
Minute 1: 6 Alternating Lateral Lunges + 6 Alternating Reverse Lunges
Minute 2: 45 Second Prone Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms
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.
When the running clock reaches 20:00, perform the following...
Complete as many rounds and reps possible in 20 minutes of:
200 Meter Run
20 Jumping Air Squats
15 Sit Ups
10 Push Up + Alternating Knee Crunch (like an mountain climber)
Followed by...
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Limited Equipment
Every minute, on the minute, for 15 minutes:
Minute 1: 6 Alternating Lateral Lunges + 6 Alternating Reverse Lunges
Minute 2: 45 Second Prone Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms
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.
When the running clock reaches 20:00, perform the following...
Complete as many rounds and reps possible in 20 minutes of:
20/15 Calories on a machine or 200 Meter Run
20 Wall Ball Shots
15 Sit Ups
10 Push Up + Alternating Knee Crunch (like an mountain climber)
Followed by...
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
***