Two sets of:
Every minute, on the minute, for 21 minutes:
Three sets of:
60 second Run/Bike/Row/Jumping Jacks
Every minute, on the minute, for 21 minutes:
Three sets of:
Running Option
Rowing Option
*Step 1*
Pick one with its corresponding distance:
Assault Bike 250/200 Calories
Row 5,500/5,000 Meters
Run 3.1 Miles or 5000 Meters
Ski Erg 250/200 Calories
Concept 2 Bike Erg 11,000 or 10,000 Meters
*Step 2*
Pick your next movement grouping...
Option 1 = 5 Burpees + 10 Air Squats
Option 2 = 8 Dumbell Clean and Jerks
Option 3 = 10 Strict Handstand Push Ups
*Step 3*
When the clock begins, perform your step 1 exercises for time.
Every 3 Minutes, you will perform one set of your step 2 option.
So when the clock reaches 3, 6, 9, 12, 15..... you will get off your machine and perform 1 round of the Option 1, 2 or 3 each time until you finish the distance.
No Equipment
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 second Static Squat Hold
30 seconds of Russian Baby Makers
30 seconds of Downward Dog Stretch
30 seconds of Supine Lying Leg Lifts
30 seconds of Hollow Hold
Rest 30 seconds
When the running clock reaches 10:00, perform the following...
Three sets, increasing intensity each set, of:
50 Meter Run OR 10 Mountain Climbers
5 Burpees
5 Jumping Squats
Rest 30 seconds between sets
When the running clock reaches 18:00, perform the following...
Five rounds for time of:
20 Jumping Lunges
15 Straight Leg Sit-Ups
100 Meter Run OR 30 Mountain Climbers
Time Cap = 16 minutes
When the running clock reaches 40:00, perform the following...
Three sets of:
60 seconds of Front-Leaning Rest
10-15 Alternating Biceps Curls (use an object like a water jug)
10-15 Bodyweight Triceps Extensions
30-45 second Handstand Hold
Rest 60 seconds
Limited Equipment
When the clock starts, perform...
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 second Static Squat Hold
30 seconds of Russian Baby Makers
30 seconds of Downward Dog Stretch
30 seconds of Supine Lying Leg Lifts
30 seconds of Hollow Hold
Rest 30 seconds
When the running clock reaches 10:00, perform the following...
Three sets, increasing intensity each set, of:
50 Meter Run or 10/7 Machine Calories
5 Burpees
5 Jumping Squats
Rest 30 seconds
When the running clock reaches 18:00, perform the following...
Five rounds for time of:
20 Wall Ball Shots*
15 Dumbbell or Kettlebell Deadlifts
100 Meter Run OR 15/10 Machine Calories
*Substitute 15 Thrusters if you do not have a wall ball.
Time Cap = 16 minutes
When the running clock reaches 40:00, perform the following...
Three sets of:
60 seconds of Weighted Front-Leaning Rest
10-15 Alternating Biceps Hammer Curls
10-15 Bodyweight Triceps Extensions
100 Meter Overhead Carry
Rest 60 seconds
***
Aerobic Option
Four sets for times of:
25/18 Machine Calories or 400 Meter Run
Rest 30 seconds
25 Burpees
Rest 30 seconds
25/18 Machine Calories or 400 Meter Run
Rest 2 minutes
No Equipment
Every 4 minutes, for 24 minutes of:
Station 1 = 50 Running Man Line Jumps + 30 Back Pack Ground to Overhead + 20 Goblet Squats
Station 2 = 50 Jumping Jacks + 30 Down Ups
Limited Equipment
Every 4 minutes, for 24 minutes of:
Station 1 = 25/18 Machine Calories + 30 Alternating Dumbbell Snatches + 20 Goblet Squats
Station 2 = 100 Double Unders + 30 Down Ups
No 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:
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
***
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
No Equipment
When the clock starts, perform...
Complete as many rounds and reps as possible, at 75-80% effort, in 15 minutes of:
2 Minute Jog
15 Air Squats @ 3211
2 Minute Jog
30 Alternating Single-Leg Ground to Sky Touches
2 Minute Jog
20 Tempo Mountain Climbers
(pause for 2 seconds at top of every rep)
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 as possible in 10 minutes of:
200 Meter Run
10 Push Ups
Rest 2 minutes, and then...
Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
15 Burpee Jump Backs
Rest 2 minutes, and then...
Complete as many rounds and reps as possible in 6 minutes of:
200 Meter Run
10 Strict Single-Arm Backpack Presses each Arm
Limited Equipment
When the clock starts, perform...
Complete as many rounds and reps as possible, at 75-80% effort, in 15 minutes of:
2 Minute Jog
15 Air Squats @ 3211
2 Minute Jog
30 Alternating Single-Leg Ground to Sky Touches
2 Minute Jog
20 Tempo Mountain Climbers
(pause for 2 seconds at top of every rep)
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 as possible in 10 minutes of:
200 Meter Run
10 Dumbbell Bench Press or Floor Press
Rest 2 minutes, and then...
Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
15 Burpee Jump Backs
Rest 2 minutes, and then...
Complete as many rounds and reps as possible in 6 minutes of:
200 Meter Run
20 Dumbbell Push Press
No Equipment
When the clock starts, perform...
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Bird Dogs
30 seconds of Sampson Pulses per Leg
30 seconds of Lateral Plank Walks
60 seconds of Alternating Lateral Lunges
30 seconds of Single-Leg Romanian Deadlifts per Leg
Rest 60 seconds" "When the running clock reaches 15:00, perform the following...
Every minute, on the minute, for 20 minutes:
Station 1: AMRAP of 6 Strict Handstand Push-Ups + 9 Backpack Deadlifts + 12 Alternating Pistols
Station 2: Rest
*Every time you go back to station 1, pick up where you left off.
When the running clock reaches 40:00, perform the following...
Three sets of:
Alternating Shoulder Taps x 20-30 reps
Bilateral Bent-Over Row x 8-10 reps
(Use a backpack or water jugs.)
Rest 30 seconds
Alternating Front Raises x 8-10 each arm
(Use a water jug or text books.)
Supinated-Grip Bent-Over Bat Wing Hold x 20-30 seconds
Rest 60 seconds
Limited Equipment
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Bird Dogs
30 seconds of Sampson Pulses per Leg
30 seconds of Lateral Plank Walks
60 seconds of Alternating Lateral Lunges
30 seconds of Single-Leg Romanian Deadlifts per Leg
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 20 minutes:
Station 1: AMRAP of 6 Strict Handstand Push-Ups + 9 Deadlifts + 12 Alternating Pistols
Station 2: Rest
*Every time you go back to station 1, pick up where you left off.
When the running clock reaches 40:00, perform the following…
Three sets of:
Alternating Single-Arm Seated Dumbbell Press x 8-10 reps each arm
Bilateral Bent-Over Row x 8-10 reps
Rest 30 seconds
Alternating Dumbbell Front Raises x 8-10 reps each arm
Supinated-Grip Bent-Over Row x 8-10 reps
Rest 60 seconds
***
Conditioning Option
Against a 60-second running clock…
12/9 Machine Calories
Max Reps of Down Ups
Rest 60 seconds and repeat for a total of TEN sets
Don’t be scared to push the pace on these! Trust that you can maintain an aggressive pace and still recover in 60 seconds. A good goal would be to perform 14-16 Down-Ups each set…and remember, YOU WILL NEVER FAIL A DOWN UP.
Running Option
Every 4 minutes, for 32 minutes for times:
Run 400 Meters
Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.
Rowing Option
Every 4 minutes, for 40 minutes for times of:
Row 600 Meters
Your goal should be to maintain consistent pacing across all sets – aim for all sets at a faster 500m pace than you were able to hold last week.
No Equipment
For time:
Ten rounds of…
10 Burpee Jump Backs
20 Air Squats
10 Tuck Jumps
Immediately followed by. . .
Five rounds of:
15 Backpack Deadlifts
15 Backpack Presses
Limited Equipment
For time:
Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row
Followed by. . .
Ten rounds of:
10 Burpee Jump Backs
15 Air Squats
20 Double Unders
Followed by. . .
Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row
No Equipment
When the running clock begins, perform the following...
Two sets of:
60 seconds of Bike/Run/Row/Skip
20 Alternating Single-Leg V-Ups
60 second Static Squat Hold
20 Bird Dogs (10 each side)
20 Backpack Suitcase Deadlifts (10 each side)
10 Windmills (5 each side; use a water jug OR balance a book on your hand)" "When the clock reaches 15:00, complete the following...
As many rounds and reps as possible in 16 minutes of:
20 Box Jumps OR 50 Double-Unders
30 Single Arm Backpack Overhead Squats (15 per arm)
400m run OR 100 Mountain Climbers
When the clock reaches 35:00, complete the following...
Three sets of:
10-15 Biceps Curls
Rest 30 seconds
15-20 Overhead Triceps Extensions
Rest 30 seconds
15-25 Unbroken Push-Ups
Rest 30 seconds
30 Alternating Shoulder Taps
Rest 60 seconds
For the curls and extensions, you can use any available objects or resistance bands. Alternatively, you can use a towel and create isometric tension in each of these positions; contract as hard as you can for 4-5 seconds per repetition, and play with slight elbow angle variations throughout the set.
Limited Equipment
When the running clock begins, perform the following...
Two sets of:
60 seconds of Bike/Run/Row/Skip
20 Alternating Single-Leg V-Ups
60 second Static Squat Hold
20 Bird Dogs (10 each side)
20 Kettlebell or Dumbbell Suitcase Deadlifts (10 each side)
10 Dumbbell or Kettlebell Windmills (5 each side)
When the clock reaches 15:00, complete the following...
Complete as many rounds and reps as possible in 16 minutes of:
20 Box Jumps OR 50 Double-Unders
30 Overhead Squats (if using a Dumbbell or Kettlebell, perform 15 per arm)
400 Meter Run OR 25/18 Calorie Bike or Row
When the clock reaches 35:00, complete the following...
Three sets of:
10-15 Biceps Curls
Rest 30 seconds
15-20 Overhead Triceps Extensions
Rest 30 seconds
15-25 Unbroken Push-Ups
Rest 30 seconds
30 Alternating Shoulder Taps
Rest 60 seconds
***
Aerobic Option
Five sets for max calories of:
5 Minutes of Row/Bike/Ski/Run
Rest 3 Minutes
Every minute, on the minute, for 8 minutes for max reps of:
Station 1 = 30 second Wall Sit + Max Alternating Lunges
Station 2 = Rest
Every minute, on the minute, for 8 minutes of:
Station 1 = 10-15 Push Ups + Front Leaning Rest remainder of time
Station 2 = Rest
Every minute, on the minute, for 8 minutes of:
Station 1 = 30 Seconds of Romanian Deadlift (Backpack or DB/KB) + 30 seconds of Double Bent-Over Row (Backpack or DB/KB)
Station 2 = Rest
Every minute, on the minute, for 8 minutes for max reps of:
Station 1 = 30 second Hollow Hold + Straight Leg Sit-Ups
Station 2 = Rest
Give yourself a few minutes to recover, and then get outside for a 20 minute jog at an active recovery pace. Keep your effort level such that you can still speak in short sentences.
No Equipment
When the clock starts, perform...
Two sets of:
90 second Run/Bike/Row/Jumping Jacks
60 second Front-Leaning Rest
45 seconds each leg of Sampson Pulses
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 15:00, perform the following...
Complete as many rounds and reps possible in 90 seconds of:
3 Burpee Tuck Jumps
6 Backpack Sumo Deadlift High Pulls
9 Jumping Squats
Rest 90 seconds, and then...
Complete as many rounds and reps possible in 90 seconds of:
3 Burpee Tuck Jumps
6 Backpack Clean and Jerks
9 Backpack Bearhug Squats
Rest 90 seconds, and then repeat these intervals twice more for a total of three (3) sets. This portion will take 18 minutes to complete.
When the running clock reaches 38:00, perform the following...
Every minute, on the minute, for 12 minutes:
Station 1: 45 seconds of Hollow Hold
Station 2: 30 seconds of Superman Punches
Station 3: 16-20 steps of Death March
Limited Equipment
When the clock starts, perform...
Two sets of:
90 second Run/Bike/Row/Jumping Jacks
60 second Front-Leaning Rest
45 seconds each leg of Sampson Pulses
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 15:00, perform the following...
Complete as many rounds and reps possible in 90 seconds of:
3 Burpees Over the Dumbbells
6 Dumbbell Power Cleans
9 Dumbbell Thrusters
Rest 90 seconds, and then...
Complete as many rounds and reps possible in 90 seconds of:
3 Burpees Over the Dumbbells
6 Dumbbell Clean and Jerks
9 Dumbbell Front Squats
Rest 90 seconds, and then repeat these intervals twice more for a total of three (3) sets. This portion will take 18 minutes to complete.
When the running clock reaches 38:00, perform the following...
Every minute, on the minute, for 12 minutes:
Station 1: 45 seconds of Hollow Hold
Station 2: 30 seconds of Superman Punches
Station 3: 16-20 steps of Death March
***
Running Option
For times:
Run 1600 Meters @ 80% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 85% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90-95% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 80% of 1-Mile PR Pace
Rowing Option
Perform at 75-85% effort:
Row 500 Meters @ 22 strokes per minute (s/m)
Row 500 Meters @ 23 (s/m)
Row 500 Meters @ 24 (s/m)
Rest as needed, and then…
For time:
Row 2000 Meters
This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.
Rest 60-90 seconds, and then…
For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%
No Equipment
When the clock starts, perform...
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Air Squats
30 seconds Static Squat Hold
20 Mountain Climbers
immediately into...
Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
10 Alternating Cossack Squats
10 Down Ups
30 Second Balance on Right Leg
30 Second Balance on Left Leg
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 21, 15 and 9 reps for time of:
V-Ups
Backpack/Object Romanian Deadlifts
(hug the backpack/object tight to your chest, then push your hips back and hinge until you feel the end of your hamstring's active range of motion)
Rest until the running clock reaches 28:00, and then perform the following...
For time:
21 Burpees
42 Alternating Reverse Lunges
15 Burpees
30 Alternating Reverse Lunges
9 Burpees
18 Alternating Reverse Lunges
Rest until the running clock reaches 38:00, and then perform the following...
Complete as many rounds and reps as possible in 10 minutes of:
10 Backpack Hang Clean and Press
10 Backpack Strict Press
25 Sit-Ups
Limited Equipment
When the clock starts, perform...
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Air Squats
30 seconds Static Squat Hold
20 Mountain Climbers
immediately into...
Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
10 Alternating Cossack Squats
10 Down Ups
30 Second Balance on Right Leg
30 Second Balance on Left Leg
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 21, 15 and 9 reps for time of:
V-Ups
Dumbbell Deadlifts
Rest until the running clock reaches 28:00, and then perform the following...
For time:
21 Burpees
42 Alternating Reverse Lunges
15 Burpees
30 Alternating Reverse Lunges
9 Burpees
18 Alternating Reverse Lunges
Rest until the running clock reaches 38:00, and then perform the following...
Complete as many rounds and reps as possible in 10 minutes of:
14 Single-Arm Dumbbell Clean and Jerk (7 Left; then 7 Right)
28 Sit Ups
***
Mixed Modal Option
Against a 60-second clock…
10/7 Machine Calorie
Max Reps of Dumbbell Hang Power Clean to Overhead (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 8-10 reps each set.
No Equipment
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-Ups
30 seconds of Handstand Hold OR Front Leaning Rest
30 seconds of Reverse Snow Angels
30 seconds of Russian Baby Makers
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 15:00, perform the following...
Against a 2-minute running clock, complete as many reps as possible of:
20 Air Squats
15 Backpack Push Presses
Max Reps of Backpack Devil's Presses in the remaining time
Rest 60 seconds between sets, and complete a total of five (5) sets.
When the running clock reaches 35:00, perform the following...
Three sets of:
15 seconds of Top of Push-Up Hold
15 seconds of Bottom of Push-Up Hold
Max Reps of Unbroken Push-Ups
Bulgarian Split Squats x 8-10 each leg @ 3111
Rest as needed
Limited Equipment
When the clock starts, perform...
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-Ups
30 seconds of Handstand Hold OR Front Leaning Rest
30 seconds of Reverse Snow Angels
30 seconds of Russian Baby Makers
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 15:00, perform the following...
Against a 2-minute running clock, complete as many reps as possible of:
10 Goblet Squat @ 21X1 Tempo
15 Dumbbell or Barbell Push Presses
Max Reps of Alternating Single-Arm Devil's Presses in the remaining time
Rest 60 seconds between sets, and complete a total of five (5) sets.
When the running clock reaches 35:00, perform the following...
Three sets of:
Alternating Dumbbell Bent Over Rows x 8-10 reps each arm
Rest 30 seconds
Dumbbell Floor Press x 8-10 reps
Rest 30 seconds
Dumbbell Farmer's Hold Bulgarian Split Squats x 8-10 each leg @ 3111
Rest as needed
***
Running Option
For warm-up:
Run 400 Meters @ 60-65%
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Rest as needed, and then…
For time:
Run 400 Meters @ 100%
This should be treated as a maximal effort test.
Rest 60-90 seconds, and then…
For cool down:
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Run 400 Meters @ 70-75%
Run 400 Meters @ 65-70%
Rowing Option
Every 4 minutes, for 32 minutes for times of:
Row 550 Meters
Your goal should be to maintain consistent pacing across all sets. Aim for the same paces you held for last week’s 500 meter efforts.
No Equipment
Seven rounds for time of:
30 Double-Unders or Jumping Jacks
8 Backpack Devil's Presses
12 Alternating Reverse Lunges
Rest 60 seconds, and then...
For time:
90 Double-Unders or Jumping Jacks
24 Backpack Devil's Presses
36 Alternating Reverse Lunges
Three sets of:
Medicine Ball Hamstring Curls x 10-12 reps
Rest as needed
Side Plank x 45-60 seconds each side
Rest as needed
*Medicine Ball Hamstring Curls can also be perform with a paper plate on carpet or a towel that will slide well if you are in a garage or hard smooth flooring
Limited Equipment
Seven rounds for time of:
30 Double-Unders
8 Alternating Single-Arm Dumbbell Devil's Press
12 Alternating Reverse Lunges with Goblet Hold
Rest 60 seconds
Rest 60 seconds, and then...
For time:
90 Double-Unders
24 Alternating Single-Arm Dumbbell Devil's Press
36 Alternating Reverse Lunges with Goblet Hold
Three sets of:
Medicine Ball Hamstring Curls x 10-12 reps
Rest as needed
Side Plank x 45-60 seconds each side
Rest as needed
*Medicine Ball Hamstring Curls can also be perform with a paper plate on carpet or a towel that will slide well if you are in a garage or hard smooth flooring
No Equipment
Two sets of:
60 seconds of Assault Bike or Row
30 seconds of Bird Dogs each side
60 seconds of Wall Sits
30 seconds of Russian Baby Makers
60 second Overhead Backpack Hold
30 seconds of Bodyweight Good Mornings
Rest 60 seconds
When the clock reaches 15:00, complete the following...
For time:
200 Meter Run or or 50 Mountain Climbers
When the clock reaches 17:00, complete the following...
Three rounds for time of:
10 Backpack Deadlifts
8 Backpack Clean and Jerks
6 Packpack Thrusters
Time Cap = 5 minutes
When the clock reaches 22:00, complete the following...
For time:
200 Meter Run or or 50 Mountain Climbers
When the clock reaches 24:00, complete the following...
Three rounds for time of:
10 Backpack Front Squats
8 Backpack Shoulder to Overhead
6 Backpack Overhead Alternating Lunges
Time Cap = 5 minutes
When the clock reaches 29:00, complete the following...
For time:
200 Meter Run or or 50 Mountain Climbers
*If you only have one Dumbbell or Kettlebell, perform half the reps on the right arm, and half the reps on the left arm, each round.
When the clock reaches 35:00, complete the following...
Every minute, on the minute, for 12 minutes:
Station 1 - 30 seconds of Front Leaning Rest
Station 2 - 30 seconds of Biceps Curls
Station 3 - 30 seconds of Triceps Extensions
Limited Equipment
Two sets of:
60 seconds of Assault Bike or Row
30 seconds of Bird Dogs each side
60 seconds of Wall Sits
30 seconds of Russian Baby Makers
60 seconds of Farmer's Hold
30 seconds of Goblet Hold Good Mornings
Rest 60 seconds
When the clock reaches 15:00, complete the following...
For time:
200 Meter Run or 20/15 Cal Bike or Row
When the clock reaches 17:00, complete the following...
Three rounds for time of:
10 Deadlifts
8 Hang Cleans
6 Thrusters
Time Cap = 5 minutes
When the clock reaches 22:00, complete the following...
For time:
200 Meter Run or 20/15 Cal Bike or Row
When the clock reaches 24:00, complete the following...
Three rounds for time of:
10 Front Squats
8 Shoulder to Overhead
6 Overhead Alternating Lunges
Time Cap = 5 minutes
When the clock reaches 29:00, complete the following...
For time:
200 Meter Run or 20/15 Cal Bike or Row
*If you only have one Dumbbell or Kettlebell, perform half the reps on the right arm, and half the reps on the left arm, each round.
When the clock reaches 35:00, complete the following...
Every minute, on the minute, for 12 minutes:
Station 1 - 30 seconds of Front Leaning Rest
Station 2 - 30 seconds of Biceps Curls
Station 3 - 30 seconds of Triceps Extensions
***