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 clock reaches 20:00, perform…

Against a 2-minute running clock…
25/18 Machine Calories OR 300 Meter Run
Max Reps of Jumping Air Squats OR Step-Ups

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

When the clock reaches 40:00, perform….

Three sets of:
Med Ball Hamstring Curls x 10 reps
(Furniture sliders work great if you don’t have a medicine ball!)
Rest as needed
Pistol Squat Hold in bottom* x 30 seconds each leg
Rest as needed

*You may hold on to the wall or a pole for balance.

When the clock starts, perform…

Three sets of:
60 Second Run/Bike/Row
30 Seconds of Side Plank per Side
60 Second Downward Dog Stretch
30 Seconds of Lateral Line Hops
Rest 60 Seconds Between Sets

*Increase the intensity on each set.

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

Every 5 minutes, for 25 minutes:
50 Double-Unders
400 Meter Run OR 25/18 Calorie Bike or Row
20-30 Push-Ups
(Rest the remainder of the interval)

*This will be a lot of push-ups over the course of the workout, modify the numbers to where you can complete the reps in 2-3 sets MAX.

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

Three sets of:
10-15 Bent-Over Rows
15-20 Side Bends per Side
60 Second Hollow Body Hold

***

Running Option
Ten rounds for distance of:
2 Minutes of Running @ 1-Mile PR Pace
90 Seconds of Running @ 60-65% of 1-Mile PR Pace

Rowing Option
Four or Five sets of:
Row 1000 Meters @ 100% of your 2k PR pace
Rest 3-4 minutes

Three rounds of:
500 Meter Row or 400 Meter Run
50 Double-Unders or Jumping Jacks

Immediately followed by…

Five rounds of:
10 Dumbbell/Backpack Deadlifts
10 Dumbbell/Backpack Front Rack Lunges
10 Dumbbell/Backpack Push Press

Immediately followed by…

Three rounds of:
500 Meter Row or 400 Meter Run
50 Double-Unders or Jumping Jacks

When the running clock starts, perform…

Two sets of:
60 Seconds of Pigeon Stretch per Leg
30 Seconds of Russian Baby Makers
30 Seconds of Air Squats

Immediately followed by…

Two sets of:
100-Feet Shuttle Run (25 foot increments at 75%)
30 Second Bottom of Squat Hold
10 Alternating Cossack Squats

Immediately followed by…

Two sets of:
150-Feet Out and Back at 85-90% Effort
Rest 60 Seconds

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

Every 7 minutes, for 21 minutes for times:
150-Feet Out and Backs*
15 Dumbbell Front Squats OR Backpack Bearhug Squats
15 Lateral Burpees over the Dumbbells OR Backpack
15 Dumbbell Front Squats or Backpack Bearhug Squats
150-Feet Out and Backs*

For the out and backs you will set cones at the 0 foot, 25 foot, and 50 foot increments. Starting at the 0 foot cone you will run to the 25 foot cone and back, then to the 50 foot cone and back; thus equaling 150 feet.

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

Five sets of:
5 Strict Pull-Ups OR Bent Over Rows
10 Diamond Push-Ups
Rest 30 Seconds

Every 4 minutes, for 24 minutes of:

Station 1 = 20/15 Machine Calories (50 Running Man Line Hops) + 30 Alternating Dumbbell/Backpack Snatches + 20 Goblet Squats

Station 2 = 100 Double Unders + 30 Burpee Kick Backs (jump into a plank then back up)

When the clock starts, perform:

Three sets of:
60 seconds of Run/Bike/Row
60 seconds of Plank Hold from Elbows
30 seconds of Downward Dog Stretch
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Death March

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

Complete as many rounds and reps as possible in 7 minutes of:
200 Meter Run
15 DB/KB or Backpack Deadlifts
10 Strict Handstand Push-ups

Rest until the running clock reaches 25:00, and then…

Complete as many rounds and reps as possible in 7 minutes of:
20 Russian Kettlebell or Backpack Swings
15 Push-Ups
100 Meter Run

When the running clock reaches 38:00, perform the following…

Every minute, on the minute, for 12 minutes:
Station 1 – 10-15 Split Stance Romanian Deadlifts (Right Leg Forward)
Station 2 – 10-15 Split Stance Romanian Deadlifts (Left Leg Forward)
Station 3 – 10-15 Bent-Over Rows

***

Running Option
Every 4 minutes, for 40 minutes for times:
Run 200 Meters
Walk/Jog 100 Meters
Run 100 Meters

Run the 200 meters as fast as you can, and use the 100 meter walk/jog to recover just enough so that you can sprint the final 100 meters.

Rowing Option
Five sets for times of:
Row 1000 Meters
Rest 4 minutes

When the clock starts, perform…

Four rounds, not for time, of:
30 Second Squat Hold
10 Standing Ground to Sky Touches
10 Cossack Squats
5 Inch Worms

immediately followed by…

Four rounds, not for time, of:
10 High Knees
10 Squat Tuck Jumps
10 Alternating Shoulder Taps

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

For time:
70 Air Squats
70 Mountain Climbers
50 Goblet Squats
50 Mountain Climbers
30 Squat Jumps
30 Mountain Climbers

*Every 2 minutes, including 0:00 athletes must perfrom 15 jumping jacks.

No Equipment

When the clock starts, perform…

Two sets of:
200 Meter Jog
30 Seconds of Side Planke (per side)
Rest 30 Seconds

Immediately followed by…

Two sets of:
30 Seconds of Jumping Jacks
60 Seconds of Sampson Pulses per Side

Immediately followed by…

Two sets of:
40 Running Man Line Hope
60 Seconds of Overhead Carry

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

Against a 3-minute running clock…
300 Meter Run OR 60 Jumping Jacks
20 Backpack Bearhug Walking Lunges
Max Reps of Single-Arm Backpack Shoulder to Overhead in the remaining time (switch hands every 5 reps)

Rest 60 seconds between sets and repeat for a total of FIVE sets. Total working time for this portion will be 20 minutes.

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

Three sets of:
30 Seconds of Hip Bridges
30 Seconds of Banded Hamstring Curls

Limited Equipment

When the clock starts, perform…

Two sets of:
200 Meter Jog
30 Seconds of Side Planks (per side)
Rest 30 Seconds

Immediately followed by…

Two sets of:
30 Seconds of Jumping Jacks
60 Seconds of Sampson Pulses per Side

Immediately followed by…

Two sets of:
40 Running Man Line Hops
60 Seconds of Overhead Carry

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

Against a 3-minute running clock…
300 Meter Run
20 Farmer’s Carry Walking Lunges
Max Reps of Single-Arm Dumbbell Shoulder to Overhead in the remaining time (switch hands every 5 reps)

Rest 60 seconds between sets and repeat for a total of FIVE sets. Total working time for this portion will be 20 minutes.

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

Three sets of:
30 Seconds of Hip Bridges
30 Seconds of Banded Hamstring Curls

***
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
Every 8 minutes, for 32 minutes for distances of:
5 Minutes of Rowing @ 2k PR Pace
(easy recovery rowing during the 3-minute rest period)

Complete as many rounds and reps possible in 35 minutes of:
30 Front-Rack Alternating Lunges or Backpack Goblet Lunges
60 Air Squats
30 Plank Kick-Throughs with Hand Taps (15 each side)
60 Double-Unders or Jumping Jacks

No Equipment

When the clock starts, perform…

Two sets of:
60 Seconds of Run/Bike/Row
30 Seconds of Side Plank Reach Throughs Per Side
30 Seconds of Robotic Dog
60 Seconds of Sampson Pulses per side
30 Seconds of Banded Good Mornings
60 Seconds of Air Squats @ 3411 Tempo

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

Against a 3 minute running clock, complete the following…
200 Meter Run OR 100 Mountain Climbers
15 Russian Backpack Swings
10 Alternating Pistol Squats
Max Burpees in the Remaining time

Rest 60 seconds between sets, and continue until you have accumulated 100 total burpees.

(Time cap = 24 minutes)

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

Three sets of:
10 Bent-Over Backpack Rows
10 Bodyweight Triceps Extensions
60 Second Plank Hold (option to add weight)

Limited Equipment

When the clock starts, perform…

Two sets of:
60 Seconds of Run/Bike/Row
30 Seconds of Side Plank Reach Throughs Per Side
30 Seconds of Robotic Dog
60 Seconds of Sampson Pulses per side
30 Seconds of Banded Good Mornings
60 Seconds of Air Squats @ 3411 Tempo

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

Against a 3-minute running clock, complete the following…
200 Meter Run
15 Russian Kettlebell Swings
10 Alternating Pistol Squats
Max Burpees in the Remaining time

Rest 60 seconds between sets, and continue until you have accumulated 100 total burpees.

(Time cap = 24 minutes)

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

Three sets of:
10 Bent-Over Dumbbell Rows
10 Bodyweight Triceps Extensions
60 Second Plank Hold (option to add weight)

***

Engine Option
Against a 2:30-minute running clock…
25/18 Machine Calories or 300 Meter Run
Max Reps of Air Squats
Rest 90 seconds and repeat for a total of EIGHT sets.

If you have a weighted vest wear it!

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