No Equipment

Every 4 minutes, for 24 minutes of:
Station 1 = 50 Running Man Line Jumps + 20 Back Pack Sumo Deadlifts + 10 Upright Rows
Station 2 = 50 Jumping Jacks + 60 second Plank Hold + 30 Arch Rocks

Limited Equipment

Every 4 minutes, for 24 minutes of:
Station 1 = 25/18 Calorie Assault Bike/Row + 20 Dumbbell Deadlifts + 5 Dumbbell Power Cleans
Station 2 = 400 Meter Run + 60 Second Plank Hold

When the clock starts, perform…

Two sets of:
60 Seconds of Bike or Row
30 Seconds of Inchworms
30 Seconds of Alternating Lateral Shoulder Taps
30 Seconds of Russian Baby Makers
30 Seconds of Bottom of Squat Hold
30 Seconds of Plank Hold
30 Seconds of Superman Hold
30 Seconds of Rest

When the running clock reaches 15:00, perform the following…

Ten rounds for time of:
7 Dumbbell/Kettlebell Front OR Backpack Squats
7 Dumbbell/Kettlebell Floor OR Backpack Press
7 Toes to Bar OR V-Ups

Time Cap = 18 Minutes

When the running clock reaches 40:00, perform the following:

Every minute, on the minute, for 9 minutes of:
Station 1: 8-10 Right Leg Bulgarian Split Squats @ 2111
Station 2: 8-10 Left Leg Bulgarian Split Squats @ 2111
Station 3: 8-10 Towel Slide Hamstring Curls

***

Running Option
Every 4 minutes, for 32 minutes for times:
Run 400 Meters

No prescribed percentages this week; go by feel with the goal of running the ten sets in the fastest cumulative time.

Rowing Option
For warm-up:
Row 500 Meters @ 60-65%
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%

Rest as needed, and then…

For time:
Row 500 Meters @ 100%

This should be treated as a maximal effort test.

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%

When the clock starts, perform…

Four sets, not for time, of:
400 Meter Jog
10 Suitcase Deadlifts each side
10 Single-Arm Overhead Lunges each side
30 Second Hollow Hold

Rest 2 minutes then…

Three rounds for time of:
50 Double-Unders or Line Jumps
immediately followed by three (3) rounds of:
10 Hand-Release Push-Ups
10 Alternating Dumbbell/Backpack Snatches

No Equipment

When the clock starts, perform…

Two sets of:
30 Seconds of Jumping Jacks
30 Seconds of Squat Jumps @ 21X1 Tempo
60 Seconds of Pigeon Pulses per Side
60 Seconds of Downward Dog Stretch
30 Seconds of Single Leg Deadlifts per Leg
30 Seconds of Power Breathing
30 Seconds of Burpee Jump Backs
Rest 30 Seconds

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 28 minutes of:
Station 1: 150-200 Meter Run OR 45 seconds of Bear Crawl
Station 2: 12-16 Backpack Thrusters
Station 3: Max Reps of Backpack Devil’s Press
Station 4: Rest

When the running clock reaches 45:00, perform the following…

Three sets of:
30 seconds of Side Plank each Side
30 seconds of Hollow Hold
30 seconds of Hip Bridges
Rest as needed between sets

Limited Equipment

When the clock starts, perform…

Two sets of:
30 Seconds of Jumping Jacks
30 Seconds of Squat Jumps @ 21X1 Tempo
60 Seconds of Pigeon Pulses per Side
60 Seconds of Downward Dog Stretch
30 Seconds of Single Leg Deadlifts per Leg
30 Seconds of Power Breathing
30 Seconds of Burpee Jump Backs
Rest 30 Seconds

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 28 minutes of:
Station 1: 18-20/12-15 Calorie Bike or Row
Station 2: 12-16 Alternating Dumbbell Thrusters
Station 3: *Max Reps of Beast-Makers
Station 4: Rest

Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead

When the running clock reaches 45:00, perform the following…

Three sets of:
30 seconds of Side Plank each Side
30 seconds of Hollow Hold
30 seconds of Hip Bridges
Rest as needed between sets

***

Running Option
Four sets for times of:
Run 400 Meters @ 80-85% of 1-Mile PR
Run 400 Meters @ 85-90% of 1-Mile PR
Run 400 Meters @ 90-95% of 1-Mile PR
Rest 3-4 minutes

Rowing Option
Ten rounds for distance of:
2 Minutes of Rowing @ 2k PR Pace
90 Seconds of Rowing @ 60-65% of 2k PR Pace

Three sets for times of:
60 Double-Unders
40 Air Squats
30 Down Ups
400 Meter Run
30 Single-Arm Dumbbell/Backpack Thrusters (15 Left/15 Right)
40 Air Squats
60 Double-Unders
Rest 3 minutes

 

Three sets of:
Medicine Ball or Paper Plate Hamstring Curls x 12 reps @ 3011
Rest as needed
Pistol Squat Hold x 30 seconds each leg
Rest as needed

When the clock starts, perform…

Three sets of:
200 Foot Shuttle Jog
15 seconds of Right Leg Hops
15 seconds of Left Leg Hops
30 seconds of Side Plank Hip Bounces per Side
Rest 30 seconds
60 seconds of Shuttle Runs
Rest 30 seconds
60 seconds of Alternating Scorpion Kicks

When the running clock reaches 20:00, perform the following…

Complete as many rounds and reps as possible in 2 minutes of:
200-Foot Side Shuffle (10-foot increments)
15 V-Ups
Max Reps of Kettlebell Swings OR Backpack Sumo Deadlift High Pulls in the Remaining Time

Rest 60 seconds between sets, and repeat for a total of FIVE sets.

When the running clock reaches 40:00, perform the following:

Complete as many rounds and reps as possible in 12 minutes (performed at 70-75% effort) of:
5 Strict Pull-Ups OR Bent-Over Rows (Backpack)
10 Dumbbell or Kettlebell/Backpack Floor Presses
15 Biceps Curls
20 Overhead Triceps Extensions
25 Flutter Kicks per Leg (50 total)

***

Engine Option
Every 4 minutes, for 32 minutes for max reps:
60 seconds of Machine Calories or Burpees
50 Heavy Rope Double-Unders or 75 Double-Unders

These should be all out efforts!

Complete as many rounds and reps possible in 30 minutes, performed at 70-75% effort, of:

5 Minute Run

followed by…

Three rounds of:
20 Alternating Dumbbell Clean and Jerks (Backpack/Weighted Object)
20 Burpee Jump Backs
20 Mountain Climbers

Rest until relatively recovered, and then…

Three sets of:
Posted Single Leg Deadlifts x 8-10 reps each @ 3011

(one foot on the wall — weighted or unweighted)

Glute Bridges x 20 reps @ 20X1

Side Plank x 45 seconds each side

Two sets of:
90 second Run/Bike/Row/Jumping Jacks
60 seconds of Pigeon Pulses Per Leg
60 seconds of Lateral Plank Walks
30 seconds of Down Ups
30 seconds of Russian Baby Makers
30-60 seconds of Nose to Wall Handstand Hold
60 seconds of Downward Dog Stretch
30 seconds of Inch Worms (no push-up)
Rest 60 seconds

When the running clock reaches 18:00, perform the following:

Against a 12-minute clock …
Five rounds of:
15/12 Calorie Row/Bike OR 150 Meter Run OR 30 Speed Skaters
15 Dumbbell/Kettlebell/Barbell/Backpack Shoulder to Overhead

immediately followed by….

In the remaining time, complete as many STRICT Handstand Push-ups as possible.

*If you cannot perform Strict Handstand Push-ups, substitute for Hand Release Push-ups, Pike Position Push-ups, or Seated Dumbbell Presses. NO KIPPING!

When the running clock reaches 35:00, perform the following…

Three sets of:
20-30 Banded Face Pulls @ 1111 Tempo
15-20 Weighted or Banded Hip Bridges @ 31X1 Tempo
10-15 Single-Leg Deadlifts per Leg @ 2111 Tempo
Rest as needed between sets

***

Running Option
Every 4 minutes, for 32 minutes:
Run 600 Meters

Rowing Option
Eight sets for max meters of:
90 seconds of Rowing
Rest 2:30 minutes

When the clock starts, perform…

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
5 Inchworm Walks
10 Sampson Pulses per leg
30 Second Plank Hold
6 Side Plank Reach Throughs each side

immediately followed by…

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Tuck Jumps
10 Air Squats
30 Second Front-Leaning 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.

When the running clock reaches 15:00, perform the following:

Four rounds for time of:
400 Meter Run
20 Jumping Lunges
20 Step-Ups
(use a box if you have one, otherwise use stairs, a bench, etc…)

When the running clock reaches 35:00, perform the following:

Three sets of:
Plank Position Pike Jumps x 30 seconds
Hollow Hold x 30 seconds
Side Plank x 30 seconds each side
Rest as needed

No Equipment

Two sets of:
30 second Run/Bike/Row at 60% Effort
30 seconds of Death March
30 seconds of Lateral Line Hops

Followed by…

Two sets of:
30 second Run/Bike/Row at 75% Effort
30 seconds of Deep Lunge Mountain Climbers
30 seconds of Running Man Line Hops

Followed by…

Two sets of:
20 second Run/Bike/Row at 90% Effort
40 seconds of Air Squats
60 seconds of Front Leaning Rest

When the running clock reaches 15:00, perform the following:

Every 8 minutes, for 24 minutes, complete for times:
15/12 Calorie Bike or Row OR 45 Mountain Climbers
12 Burpees onto a 2″ Platform
9 Backpack Ground to Overhead
12 Burpees onto a 2″ Platform
15/12 Calorie Bike or Row OR 45 Jumping Jacks

When the running clock reaches 44:00, perform the following:

Every minute, on the minute, for 6 minutes:
Station 1: 8 Right Front Foot Elevated Split Squats @ 3131 Tempo
Station 2: 6 Left Front Foot Elevated Split Squats @ 3131 Tempo
Station 3: 30-45 seconds of Weighted Plank from Elbows

Limited Equipment

Two sets of:

30 second Run/Bike/Row at 60% Effort
30 seconds of Death March
30 seconds of Lateral Line Hops

Followed by…

Two sets of:
30 second Run/Bike/Row at 75% Effort
30 seconds of Deep Lunge Mountain Climbers
30 seconds of Running Man Line Hops

Followed by…

Two sets of:
20 second Run/Bike/Row at 90% Effort
40 seconds of Air Squats
60 seconds of Front Leaning Rest

When the running clock reaches 15:00, perform the following:

Every 8 minutes, for 24 minutes, complete for times:
15/12 Calorie Bike or Row
12 Burpees onto a 2″ Platform
9 Double Dumbbell Snatches
12 Burpees onto a 2″ Platform
15/12 Calorie Bike or Row

When the running clock reaches 44:00, perform the following:

Every minute, on the minute, for 6 minutes:
Station 1: 8 Right Front Foot Elevated Split Squats @ 3131 Tempo
Station 2: 6 Left Front Foot Elevated Split Squats @ 3131 Tempo
Station 3: 30-45 seconds of Weighted Plank from Elbows

***

Running Option
Three sets for times of:
Run 800 Meters @ 80-85% of 5k PR Pace
Run 400 Meters @ 90% of 5k PR Pace
Run 400 Meters @ 55-60% of 5k PR Pace

Rowing Option
Three sets for times of:
Row 2000 Meters
Rest 4 minutes

When the clock starts, perform…

8 Minute Run @ 75-80% Effort When the running clock reaches 10:00, perform the following…

Complete as many rounds and reps as possible in 8 minutes of:
4 Burpees
8 Push Ups
12 Lunges

When the running clock reaches 20:00, perform the following…

8 Minute Run @ 75-80% Effort – This 75-80% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh

When the running clock reaches 30:00, perform the following…

Complete as many rounds and reps as possible in 16 minutes of:
20 Burpees
40 Push Ups
60 Lunges

No Equipment

Two sets of:
60 seconds of Assault Bike/Row/Run
10 Right Side Bird Dogs
60 seconds of Front Leaning Rest
10 Left Side Bird Dogs
60 seconds of Farmer’s Carry OR Overhead Carry
10 Russian Baby Makers

When the running clock reaches 15:00, perform the following:

Every minute, on the minute, for 20 minutes:
Station 1 – 15-20 Backpack Sumo Deadlift High Pulls
Station 2 – 10 Backpack Thrusters
Station 3 – 60 seconds of Speed Skaters
Station 4 – Rest

When the running clock reaches 35:00, perform the following:

Three rounds for time of:
15 Backpack Sumo Deadlift High Pulls
10 Backpack Thrusters
30 Speed Skaters (15 per side)
Time Cap = 9 Minutes

When the running clock reaches 50:00, perform the following:

Three sets of:
10-15 Biceps Curls
10-15 Overhead Triceps Extensions
45-60 Seconds of Hollow Rocks

Limited Equipment

Two sets of:

60 seconds of Assault Bike/Row/Run
10 Right Side Bird Dogs
60 seconds of Front Leaning Rest
10 Left Side Bird Dogs
60 seconds of Farmer’s Carry OR Overhead Carry
10 Russian Baby Makers

When the running clock reaches 15:00, perform the following:

Every minute, on the minute, for 20 minutes of:
Station 1: 15-20 Kettlebell Swings
Station 2: 10 Alternating Arm Dumbbell Thrusters
Station 3: Max Calorie Row or Bike
Station 4: Rest

When the running clock reaches 35:00, perform the following:

Three rounds for time of:
15 Kettlebell Swings
10 Alternating Arm Dumbbell Thrusters
15/12 Calorie Row or Bike

Time Cap = 9 Minutes

When the running clock reaches 50:00, perform the following:

Three sets of:
10-15 Biceps Curls
10-15 Overhead Triceps Extensions
45-60 Seconds of Hollow Rocks

***
Engine Option
Eight sets for times of:
25/18 Machine Calories or 200 Meter Sprint
25 Jumping Air Squats
Rest 2 minutes

Five sets for max reps of:
40 Seconds of Burpees or Semi Squatted Jumping Jacks
Rest 20 Seconds
40 Seconds of Goblet Squats or Air Squats
Rest 20 Seconds
40 Seconds of Sit Ups or Hollow Holds
Rest 20 Seconds
40 Seconds of Push Ups
Rest 20 Seconds
40 Seconds of Bodyweight Hip Bridges
Rest 80 Seconds

When the clock starts, perform…

Two sets of:

60 second Run/Bike/Row/Jumping Jacks

60 seconds of Alternating Bird Dogs

30 seconds of Alternating Lateral Lunges

60 seconds of Alternating Reverse Lunges

30 seconds of Single-Leg Deadlifts Per Leg

30-60 seconds of Wall Facing Handstand Hold

Rest 30 seconds

When the running clock reaches 15:00, perform the following…

Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
20 Toes to Bar OR 30 Bicycles

10 Double Dumbbell Hang Cleans OR Backpack Press
10 Double Dumbbell Push Press OR Backpack Bent Over Rows

When the running clock reaches 35:00, perform the following…

Every minute, on the minute, for 15 minutes of:
Station 1: 30 seconds of Banded Pull-Aparts
Station 2: 30 seconds of Lateral Dumbbell Flys
Station 3: 10 Banded or Weighted Cross Body Chops Per Side
Station 4: 60 seconds of Flutter Kicks OR Hollow Hold
Station 5: Rest

***

Running Option
Every 4 minutes, for 32 minutes for distance:
2 Minutes of Running @ 85-95% of 400m PR Pace

Rowing Option
Ten sets for max meters of:
60 seconds of Rowing
Rest 2 minutes

No Equipment

Every minute, on the minute, for 15 minutes:
Minute 1: 20 Air Squats
Minute 2: 45-Second Knee Plank Hold
Minute 3: 15 Ground to Overhead

*For the ground to overhead you can use a plate, dumbbells, loaded backpack or any other light object just to get blood flowing.

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 reps as possible in 2 minutes of:
15 Sit Ups
15 Air Squats
Max reps of Jumping Air Squats in remaining time.Rest for 60 seconds and repeat for a total of FOUR sets.

When the running clock reaches 33:00, perform the following…

Complete as many reps as possible in 2 minutes of:
20 Step-Ups
Max reps of Alternating Contralateral V-Ups in remaining time.
Rest for 60 seconds and repeat for a total of FOUR sets.

Limited Equipment

Every minute, on the minute, for 15 minutes:

Minute 1: 20 Air Squats
Minute 2: 45-Second Knee Plank Hold
Minute 3: 15 Ground to Overhead*

*For the ground to overhead you can use a plate, dumbbells, loaded backpack or any other light object just to get blood flowing.

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…

Against a 2-minute running clock:

25/18 Calorie Assault Bike or Row
Max reps of Jumping Air Squats in remaining time

Rest for 60 seconds and repeat for a total of FOUR sets.

When the running clock reaches 33:00, perform the following…

Against a 2-minute running clock:

20 Step Ups (35/25 lbs)
Max Calories of Assault Bike or Row in remaining time

Rest for 60 seconds and repeat for a total of FOUR sets.

No Equipment

Two sets of:
60 seconds of Inchworms
60 seconds of Bodyweight Squat Jumps
60 second Plank Hold from Elbows
60 seconds of Bodyweight Alternating Reverse Lunges
30 second wall sit hold
30 seconds of Shoulder Taps

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 15 minutes of:
Minute 1: 10-15 Dynamic Push-Ups
Minute 2: 30 seconds of Max Reps Down Ups (Burpee with No Push-Up)
Minute 3: 30-45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position)

When the running clock reaches 35:00, perform the following…

For max reps:
30 seconds of Push-Ups
30 second Superman Hold
30 second Hollow Hold
Rest 60 seconds and complete for a total of FOUR sets

Limited Equipment

Two sets of:
2 minute run/bike/row (any machine you have access to)
60 second Plank Hold from Elbows
60 seconds of Bodyweight Alternating Reverse Lunges
30 second Wall Sit Hold
30 seconds of Shoulder Taps from Push-Up Position

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 15 minutes of:
Station 1: 15-20 Dumbbell or Kettlebell Push Presses
Station 2: 5-8 Double Dumbbell Snatches or 12-15 Kettlebell Swings
Station 3: 30-45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position)

When the running clock reaches 35:00, perform the following…

For max reps:
30 seconds of Push-Ups
30 second Superman Hold
30 second Hollow Hold
Rest 60 seconds and complete for a total of FOUR sets

***

Running Option
Every 6 minutes, for 30 minutes for distance:
4 Minutes of Running @ 1-Mile PR Pace
(walk during the 4-minute rest period)

Rowing Option
Four sets for times of:
Row 1800 Meters
Rest 4 minutes

No Equipment

When the clock starts, perform…

10 Minute Run @ 75-80% Effort

When the running clock reaches 10:00, perform the following…

Complete as many rounds and reps possible in 10 minutes of:
50 Jumping Jacks
16 Back Pack Lunges
16 Object Push Presses (backpack, water jug, etc…)

When the running clock reaches 20:00, perform the following…

10 Minute Run @ 75-80% Effort – This 75-80% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh

When the running clock reaches 30:00, perform the following…

Complete as many rounds and reps possible in 10 minutes of:
20 Air Squats
200-Foot Back Pack Suitcase Carry (100 feet each arm)
20 Air Squats
100-Foot Overhead Backpack Carry

When the running clock reaches 40:00, perform the following…

10 Minute Run @ 75% Effort – This 75% may be slower than your first now that you are tired. Base these runs on current effort and not maximal effort when fresh

Limited Equipment

When the clock starts, perform…

10 Minute Run @ 75-80% Effort

When the running clock reaches 10:00, perform the following…

Complete as many rounds and reps possible in 10 minutes of:
50 Double Unders
12 Dumbbell Lunges
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Press

When the running clock reaches 20:00, perform the following…

10 Minute Run @ 75-80% Effort – This 75-80% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh

When the running clock reaches 30:00, perform the following…

Complete as many rounds and reps possible in 10 minutes of:
10 Dumbbell Front Squats
100 Foot Farmers Carry
10 Dumbbell Front Squats
100-Foot Single-Arm Overhead Carry (50 feet each arm)

When the running clock reaches 40:00, perform the following…

10 Minute Run @ 75% Effort – This 75% may be slower than your first now that you are tired. Base these runs on current effort and not maximal effort when fresh

No Equipment

When the clock starts, perform...

Two sets of:
200 Meter Jog
100-Foot Single-Arm Overhead Carry Per Arm
10 Right Arm Suitcase Deadlifts
100-Foot Right Arm Suitcase Carry
10 Left Arm Suitcase Deadlifts
100-Foot Left Arm Suitcase Carry
30 Seconds of Side Planks Per Side
60 Seconds of Alternating Scorpion Kicks

When the running clock reaches 15:00, perform the following:

Three sets of:
*Max Reps of Burpees while holding your breath
Rest 90 seconds between sets

*Each set will begin with 5 power breaths. On the fifth power breath, hold the inhale, perform as many burpees as you can until you need to exhale. When you must exhale, that set ends. Rest a 90 seconds before beginning the power breaths again.Please note the reps achieved in the comments.

When the running clock reaches 21:00, perform the following...

Every 7 minutes, for 21 minutes for times of:
150 Meter Run OR 30 Mountain Climbers
10 Backpack Deadlifts
16-20 Backpack Bearhug Box Step Overs
10 Backpack Deadlifts
150 Meter Run OR 30 Mountain Climbers

When the running clock reaches 44:00, perform the following:

Two sets of:
10-15 Bodyweight Triceps Extensions
15-20 Alternating Weighted Front Raises
10-15 Biceps Curls
20-30 Race Car Drivers
Rest as needed 

Limited Equipment

When the clock starts, perform...

Two sets of:
200 Meter Jog
100-Foot Single-Arm Overhead Carry Per Arm
10 Right Arm Suitcase Deadlifts
100-Foot Right Arm Suitcase Carry
10 Left Arm Suitcase Deadlifts
100-Foot Left Arm Suitcase Carry
30 Seconds of Side Planks Per Side
60 Seconds of Alternating Scorpion Kicks

When the running clock reaches 15:00, perform the following:

Three sets of:
*Max Reps of Burpees while holding your breath
Rest 90 seconds

*Each set will begin with 5 power breaths. On the fifth power breath, hold the inhale, perform as many burpees as you can until you need to exhale. When you must exhale, that set ends. Rest a 90 seconds before beginning the power breaths again. Please note the reps achieved in the comments.

When the running clock reaches 21:00, perform the following...

Every 7 minutes, for 21 minutes for times of:
15/12 Calorie Bike or Row
10 Dumbbell Deadlifts
16-20 Dumbbell Box Step Overs
10 Dumbbell Deadlifts
15/12 Calorie Bike or Row

When the running clock reaches 44:00, perform the following:

Two sets of:
10-15 Bodyweight Triceps Extensions
15-20 Alternating Weighted Front Raises
10-15 Biceps Curls
20-30 Race Car Drivers
Rest as needed 

***

Engine Option
Every 3 minutes, for 30 minutes
30 seconds of Machine Calories or Down-Ups
(these should be maximal efforts every set)
30 seconds of Air Squats

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 2 minutes.

Every minute, on the minute, for 6 minutes of:
Station 1: Max Distances of 25-Foot Shuttle Runs
Station 2: Rest

Followed by.....

Every minute, on the minute, for 6 minutes of:
Station 1: Max Reps of Double-Unders
Station 2: Rest

Followed by.....

Every minute, on the minute, for 6 minutes of:
Station 1: Max rounds and reps of 5 Air Squats + 5 Burpee Jump Backs
Station 2: Rest

Followed by.....

Every minute, on the minute, for 12 minutes of:
Station 1: Shuttle Runs (25 foot cones)
Station 2: Max Reps Double Unders
Station 3: Max Reps of 5 Air Squats + 5 Burpee Jump Backs
Station 4: Rest

No Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row
60 second Front Leaning Rest
45 seconds of Sampson Pulses per Leg
45 seconds of Pigeon Pulses per Leg
30 seconds of Right Side Suitcase Hold
30 seconds of Left Side Suitcase Hold
30 seconds of Bodyweight Hip Bridges
30 seconds of Power Breathing
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 20:00, perform the following:

Every minute, on the minute, for 20 minutes:
Station 1 - 10-15 Toes to Bar OR Alternating V-Ups
Station 2 - 10-15 Russian Backpack Swings OR Backpack Ground to Overhead
Station 3 - Max Calories Bike/Row OR 200 Meter Run
Station 4 - Rest

When the running clock reaches 45:00, perform the following:

Three sets of:
10-15 Weighted Hip Bridges
5-10 Right Arm Forward Push-ups
5-10 Left Arm Forward Push-ups
Rest as needed

Limited Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row
60 second Front Leaning Rest
45 seconds of Sampson Pulses per Leg
45 seconds of Pigeon Pulses per Leg
30 seconds of Right Side Suitcase Hold
30 seconds of Left Side Suitcase Hold
30 seconds of Bodyweight Hip Bridges
30 seconds of Power Breathing
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 20:00, perform the following:

Every minute, on the minute, for 20 minutes:
Station 1 - 10-15 Toes to Bar OR Alternating V-Ups
Station 2 - 10-15 Double Dumbbell or Kettlebell Snatches
Station 3 - Max Calories Bike/Row
Station 4 - Rest

When the running clock reaches 45:00, perform the following:

Three sets of:
10-15 Weighted Hip Bridges
10-15 Single-Arm Dumbbell or Kettlebell Bench Press per arm
Rest as needed

***

Running Option
Every 4 minutes, for 32 minutes for times:
Run 500 Meters @ 85-90% of your 400m PR pace

Rowing Option
Every 6 minutes, for 36 minutes for distances:
3 Minutes of Rowing