When the clock starts, perform…

Every minute, on the minute, for 15 minutes:
Minute 1: 6 Lateral Lunges + 6 Lunges
Minute 2: 45-Second Knee 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.

Complete as many rounds and reps possible in 4 minutes of:
7 Burpee Dumbbell Deadlifts OR Burpee Backpack Devils Press
7 Push Ups
14 Dumbbell Deadlifts OR Sumo Backpack Deadlifts
7 Push Ups

Rest 2 minutes and repeat for FOUR total sets

***

Engine Option
For time:
50/35 Machine Calories
100 Air Squats

Rest until the running clock reaches 10:00, and then…

For time:
100 Air Squats
75/50 Machine Calories

Rest until the running clock reaches 22:00, and then…

For time:
100/70 Machine Calories
100 Air Squats

If you want to add a little 🌶 wear a weighted vest.

When the clock starts, perform…

Two sets of:
200 Meter Run
10 Side Plank Hip Bounces Each Side
5 Inchworms
60 Second Downward Dog Stretch
100 Meter Run
10 Single Arm Rows Each Side
30 Seconds of Russian Baby Makers
Rest 60 seconds

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

Four rounds for time of:
400 Meter Run
(to start each round)

Followed by…

Two Rounds of:
10 Toes to Bar OR V-Ups
10 Overhead Squats OR Single Arm Overhead Squats (5/5)

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

Three sets of:
10 Dumbbell/Backpack Hammer Curls
20-30 Banded Reverse Grip Biceps Curls
45-60 Second Weighted Plank Hold

***

Running Option
Every 4 minutes, for 32 minutes for times:
Run 500 Meters @ 80-85% of your 400m PR pace

Rowing Option
Eight sets for times of:
Row 400 Meters @ 95% of your 500m PR pace
Rest 30 seconds
Row 200 Meters @ 95% of your 500m PR pace
Rest 90 seconds

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:
20 Lunges
20 Back Pack Push Press
20 Back Pack Cleans

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:
30 Line Jumps
200-Foot Back Pack Suitcase Carry (100 feet each arm)
30 Line Jumps
200-Foot Overhead Backpack Carry

Limited Equipment

When the clock starts, perform…

10 Minute Run/Row/Bike @ 75-80% Effort

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

Complete as many rounds and reps possible in 10 minutes of:
10 Single-Arm Overhand Lunge (Right Arm)
10 Single-Arm Overhand Lunge (Left Arm)
10 Single-Arm Push Press (Right Arm)
10 Single-Arm Push Press (Left Arm)
10 Single-Arm Power Cleans (Right Arm)
10 Single-Arm Power Cleans (Left Arm)

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

10 Minute Run/Row/Bike @ 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:
100-Foot Farmer’s Carry
10 Dumbbell Deadlifts

When the clock starts, perform…

Two sets of:
60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Deep Lunge Mountain Climbers @ 1111 Tempo
60 Seconds of Pigeon Stretch Each Side
45 Seconds of Right Arm Suitcase Carry
30 Seconds of Right Arm Dumbbell Deadlifts @ 1111 Tempo
45 Seconds of Left Arm Suitcase Carry
30 Seconds of Left Arm Dumbbell Deadlifts @ 1111 Tempo

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

Four sets of:
4-6 Tempo Dumbbell/Backpack or Kettlebell Front Squats @ 3131
30 Seconds Max Reps Dumbbell/Backpack or Kettlebell Front Squats (NO TEMPO)
6-8 Tempo Strict Pronated Grip Pull-ups @ 31X1 or Bent Over Backpack Rows
Rest 60 seconds

*This is the final progression of the last few weeks, we have changed the tempo, and added a non-tempo component. That said, it is still a strength portion so do not rush the quality of each rep, and stick to the tempo!

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

Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell/Backpack Sumo Deadlifts
15 Dumbbell Overhead Triceps Extensions OR Close Grip Push-Ups
10 Dumbbell/Backpack Hammer Curls
60 Second Weighted Plank

***

Engine Option
Three rounds for max calories of:
60 seconds of Assault Bike or Row
Rest 60 seconds
Rest 2 minutes, and then repeat for a total of 3 sets.
(To be clear, you’ll spend 9 working minutes on the bike.)

Aerobic/Gymnastics Option
Every 6 minutes, for 30 minutes:
20/15 Machine Calories
15 Strict Handstand Push-Ups
100-Foot Bear Hug Carry
50 Heavy Rope Double-Unders or 75 Double-Unders

Every 2 minutes, for 32 minutes of:
Station 1 = 2 Minute Run
Station 2 = *60 seconds of Alternating Dumbbell Snatch
Station 3 = 2 Minutes Run, Row or Bike
Station 4 = *60 Seconds of Dumbbell Power Clean and Jerk

*60 Seconds of Back Pack Ground to Overhead

When the clock starts, perform…

Two sets of:
50-Foot Out and Back Jog
25-Foot Bunny Hops
25-Foot Backwards Bunny Hops
50-Foot Out and Back Jog
20 Side Plank Bounces each side
50-Foot Out and Back Jog
30-60 Second Handstand Hold
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:
150-Foot Out and Back*
50 Double-Unders
15 Toes to Bar OR 20 Alternating Leg V-Ups
10 Alternating Arm Dumbbell/Backpack Push Press

*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 35:00, perform the following…

Every minute, on the minute, for 15 minutes (3 sets of):
Station 1 – 15-20 Right Leg Hip Bridges
Station 2 – 15-20 Left Leg Hip Bridges
Station 3 – 10-15 Tempo Push-Ups @ 1111
Station 4 – 4-6 Tempo Dumbbell External Rotations Per Arm @ 1111
Station 5 – 45-60 Second Hollow Hold

***

Running Option
Every 6 minutes, for 36 minutes for distances of:
4 Minutes of Running

Rowing Option
Four sets for distances of:
4 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 60 seconds
3 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 60 seconds
2 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 2-3 minutes

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:
Complete rounds of 42, 30 and 18 reps for time of:
Air Squats
Alternating Jump Lunges

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:
Complete rounds of 42, 30 and 18 reps for time of:
Air Squats
Alternating Jump Lunges

***

Engine Option
Five sets for max calories/reps of:
60 seconds of Rowing or Ski Erg
60 seconds of Alternating Single-Arm Dumbbell/Backpack Hang Clean to Overhead (50/35 lbs)
60 seconds of Bike Erg or Assault Bike
60 seconds of Alternating Single Arm Devils/Backpack Press (50/35 lbs)
Rest 60 seconds

No Equipment

When the clock starts, perform…

Complete as many rounds and reps as possible, at 70-75% effort, in 10 minutes of:
50-Foot Side Shuffles
20 Single-Leg Lateral Hops Each Leg
10 Alternating High Kicks Each Leg
5 Inchworms
10 Tuck Jumps

When the running clock reaches 12:00, perform the following…

When the running clock reaches 12:00, perform the following…

Every minute, on the minute, for 28 minutes:
Station 1 – 45 Seconds Max Reps Side Shuffles (10-15 Foot Increments)
Station 2 – 45 Seconds Max Reps Backpack Sumo Deadlift High Pulls
Station 3 – 60 Seconds Max Reps Burpee Tuck Jumps
Station 4 – Rest

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

Every minute, on the minute, for 9 minutes:
Station 1 – 20 Band Pull Aparts OR Bent Over Reverse Fly’s
Station 2 – 6-8 Right Leg Bulgarian Split Squats
Station 3 – 6-8 Left Leg Bulgarian Split Squats

Limited Equipment

When the clock starts, perform…

Complete as many rounds and reps as possible, at 70-75% effort, in 10 minutes of:
50-Foot Side Shuffles
20 Single-Leg Lateral Hops Each Leg
10 Alternating High Kicks Each leg
5 Inchworms
10 Tuck Jumps

When the running clock reaches 12:00, perform the following…

Every minute, on the minute, for 28 minutes:
Station 1 – 30 Seconds Max Calorie Bike or Row OR Side Shuffles
Station 2 – 30 Seconds Max Reps Russian Kettlebell Swings
Station 3 – 60 Seconds Max Reps Burpee Tuck Jumps
Station 4 – Rest

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

Every minute, on the minute, for 9 minutes:
Station 1 – 20 Band Pull-Aparts
Station 2 – 6-8 Right Leg Bulgarian Split Squats
Station 3 – 6-8 Left Leg Bulgarian Split Squats

***

Running Option
Eight sets for times of:
Run 300 Meters @ 90-95% of your 400m PR pace
Walk or Jog 100 Meters
Run 200 Meters @ 90-95% of your 400m PR pace
Rest 2-3 minutes

Rowing Option
Eight sets for times of:
Row 300 Meters @ 95% of your 500m PR pace
Rest 30 seconds
Row 300 Meters @ 95% of your 500m PR pace
Rest 90 seconds

For time:
Three rounds of…
50 Double-Unders
30 Mountain Climbers
10 Down Ups

Immediately followed by…

Five rounds of…
5 Push-Ups
20-Foot Side Shuffle (Left)
5 Push-Ups
20-Foot Side Shuffle (Right)

Immediately followed by…

Three rounds of…
50 Double-Unders
30 Mountain Climbers
10 Down Ups

When the clock starts, perform…

Two sets of:
60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Deep Lunge Mountain Climbers @ 1111 Tempo
60 Seconds of Alternating Pigeon Stretches @ 1111 Tempo
60 Seconds of Plank from Push-Up Position
30 Seconds of Inchworms
30 Seconds of Hang from Pull-Up Bar OR Farmer Hold
30 Seconds of Air Squats

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

Four sets of:
6-8 Tempo Dumbbell/Backpack or Kettlebell Front Squats @ 3131
10-15 Dumbbell/Backpack or Kettlebell Front Squats (NO TEMPO)
10-12 Tempo Dumbbell/Backpack or Kettlebell Bent-Over Rows @ 2111
100-Foot Farmer Carry (hold for 60 seconds if you don’t have a good walking route)
Rest 60 seconds between sets

*This is a continued progression off of the last two weeks, we have changed the tempo, and added a non-tempo component. That said, it is still a strength portion so do not rush the quality of each rep, and stick to the tempo!

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

Complete as many rounds and reps as possible in 9 minutes of:
10-15 Dumbbell/Backpack Floor Press
5-10 Strict Pull-Ups OR Dumbbell Upright Rows
5 Candlestick Rolls

***

Aerobic Option
Every 6 minutes. for 30 minutes for times:
25/20 Machine Calories
100 Double-Unders
25 V-Ups or Sit Ups
100-Foot Bear Crawl

Every 10 minutes, for 40 minutes for times of:
800 Meter Run OR 1000 Meter Row OR 45/30 Calorie Bike
20 Backpack Sumo Deadlifts
15 Backpack Goblet Squats
20 Backpack Strict Press

OR

Every 10 minutes, for 40 minutes for times of:
800 Meter Run OR 1000 Meter Row OR 45/30 Calorie Bike
20 Dumbbell Deadlifts
15 Dummbbell Front Squats
10 Dumbbell Push Press
5 Dumbbell Hang Cleans

When the clock starts, perform…

Two sets of:
60 Seconds of Sampson Pulses Each Leg
30 Seconds of Air Squat + 2 High Knees
30 Seconds of Side Plank Hip Bounces Each Side
30 Seconds of Single Leg Ground to Sky Reaches Each Leg
30 Seconds of Speed Skaters
30 Seconds of Inch Worms
30 Seconds of Shoulder Tap + Push-Up
60 Seconds of Bird Dogs

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

Complete as many rounds and reps as possible in 90 seconds of:
20 V-Ups
10 Dumbbell or Backpack Bent-Over Rows
Max Reps of Plank Kick Throughs With Hand Taps in the Remaining Time

Rest 30 seconds.

Complete as many rounds and reps as possible in 90 seconds of:
15 Burpees
Push-Up Plank Hold the Remainder of the Time

Rest 30 seconds then repeat for a total of FIVE sets.

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

Three sets of:
Dumbbell Arnold Press or Single Arm Backpack Press x 8-10 reps
Prone Walk Outs x 10-15 reps
Tempo Reverse Snow Angels x 10-12 reps @ 1111

***

Running Option
Four to Five sets for times of:
Run 800 Meters @ 90-95% of 1-Mile PR Pace
Rest as needed

Rowing Option
Every 6 minutes, for 30 minutes for distances of:
4 Minutes of Rowing @ 90-95% of your 2k PR Pace

When the clock starts, perform…

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 Broad Jumps
30 Hold in the bottom of a squat

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…

Seven rounds for time of:
200 Meter Run
20 Jumping Lunges
20 Air Squats

When relatively recovered, perform…

Three sets of:
30 seconds of Flutter Kicks
Rest 30 seconds
30 seconds of Superman Punches
Rest 30 seconds
30 seconds each side of Side Plank Reach Throughs
Rest 60 seconds

***

Aerobic Option
Five sets for max calories/reps of:
60 seconds of Rowing or Bike
60 seconds of Push-Ups
60 seconds of Bike or Rowing
60 seconds of Air Squats
Rest 60 seconds

If you want to add a little 🌶 wear a weighted vest.

When the clock starts, perform…

Two sets of:
60 Seconds of Run/Bike/Row/High Knees in Place
30 Seconds of Side Plank Each Side
60 Seconds of Downward Dog Stretch
30 Seconds of Divebomber Push-Ups
30 Seconds of Alternating Scorpion Kicks
30 Seconds of Single Leg Lateral Line Hops Each Leg
Rest 30 Seconds

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

Every minute, on the minute, for 16 minutes:
Station 1 – 15/10 Machine Calories OR 45 Seconds of Mountain Climbers
Station 2 – 16-20 Alternating Dumbbell/Backpack Push Press
Station 3 – 30 Double Unders + Max Reps Burpees
Station 4 – Rest

When the running clock reaches 31:00, perform the following…

Three rounds for time of:
15/10 Machine Calories OR 45 Seconds of Mountain Climbers
20 Alternating Dumbbell/Back Pack Push Press
30 Double Unders + Highest Number or Burpees Achieved During the EMOM

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

Three sets of:
30 Seconds of Band Pull-Aparts OR Bent-Over Bat Wing Hold
60 Seconds of Weighted Plank Hold
Rest 30 Seconds

***

Running Option
Eight sets for times of:
Run 200 Meters @ 100% of your 400m PR Pace
Jog 200 Meters @ active recovery pace
Run 200 Meters @ 100& of your 400m PR pace
Rest 2 minutes

Rowing Option
Eight sets for times of:
Row 250 Meters @ 100% of your 500m PR Pace
Rest 30 seconds
Row 250 Meters @ 100% of your 500m PR Pace
Rest 90 seconds

No Equipment

Against a 2-minute running clock….
200 Meter Run
Max Reps of Walking Lunges

Rest 60 seconds, and repeat for a total of THREE sets. This portion will take 9 minutes.

When the running clock reaches 10:00…

Against a 2-minute running clock….
200 Meter Run or 75 Double-Unders
10 Sumo Backpack Deadlifts
Max Reps of Backpack Ground to Overhead

Rest 60 seconds, and repeat for a total of THREE sets. This portion will take 9 minutes.

When the running clock reaches 20:00…

Three rounds for time of:
200 Meter Run
20 Walking Lunges
200 Meter Run
10 Sumo Backpack Deadlifts
10 Backpack Ground to Overhead

Limited Equipment

 Against a 2-minute running clock…

200 Meter Run
Max Reps of Box Step-Ups

Rest 60 seconds, and repeat for a total of THREE sets. This portion will take 9 minutes.

When the running clock reaches 10:00…

Against a 2-minute running clock…
200 Meter Run or 75 Double-Unders
10 Double Dumbbell Deadlifts
Max Reps of Double Dumbbell Snatches

Rest 60 seconds, and repeat for a total of THREE sets. This portion will take 9 minutes.

When the running clock reaches 20:00…

Three rounds for time of:
200 Meter Run
20 Box Step-Ups
50 Double-Unders
10 Double Dumbbell Deadlifts
10 Double Dumbbell Snatches

No Equipment

When the clock starts, perform…

Two sets of:
60 Seconds of Run/Bike/Row/Jog in Place
30 Seconds of Single Leg Ground to Sky Reaches Each Leg
60 Seconds of Alternating Pigeon Stretches
30 Seconds of Right Leg Forward Split Squats
30 Seconds of Left Leg Forward Split Squats
60 Seconds of Downward Dog Stretch
30 Seconds of Push-ups @ 2111 Tempo
30 Seconds of Side Plank Each Side
60 Seconds of Rest

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

Complete rounds of 30, 20 and 10 reps for time of:
Backpack Bearhug Squats (95/65)
Backpack Facing Burpees

Rest the remainder of the interval, and when the clock reaches 21:00, perform…

Complete rounds of 21, 15 and 9 reps for time of:
Backpack Overhead Squats (95/65)
Backpack-Facing Burpees

Rest the remainder of the interval, and when the clock reaches 27:00, perform…

Complete rounds of 15, 12 and 9 reps for time of:
Backpack Thrusters (96/65)
Backpack-Facing Burpees

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

Three sets of:
20 Weighted Crunches
20 Weighted Russian Twists
20 Leg Liftovers
Rest 90 seconds between sets

Limited Equipment

When the clock starts, perform…

Two sets of:
60 Seconds of Run/Bike/Row/Jog in Place
30 Seconds of Single Leg Ground to Sky Reaches Each Leg
60 Seconds of Alternating Pigeon Stretches
30 Seconds of Right Leg Forward Split Squats
30 Seconds of Left Leg Forward Split Squats
60 Seconds of Downward Dog Stretch
30 Seconds of Push-ups @ 2111 Tempo
30 Seconds of Side Plank Each Side
60 Seconds of Rest

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

Complete rounds of 30, 20 and 10 reps for time of:
Front Squats (95/65)*
Bar Facing Burpees

Rest the remainder of the interval, and when the clock reaches 23:00, perform…

Complete rounds of 21, 15 and 9 reps for time of:
Overhead Squats (95/65)*
Bar-Facing Burpees

Rest the remainder of the interval, and when the clock reaches 29:00, perform…

Complete rounds of 15, 12 and 9 reps for time of:
Thrusters (96/65)*
Bar-Facing Burpees

*If you do not have access to a barbell, sub Kettlebells or Dumbbells, and for the Overhead Squats, perform as single arm and split the reps as you see fit.

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

Three sets of:
20 Weighted Crunches
20 Weighted Russian Twists
20 Leg Liftovers
Rest 90 seconds between sets

Complete as many rounds and reps possible, in 30 minutes of:
200 Meter Run OR 50 Double-Unders
60 seconds of Front Leaning Rest aka Plank
200 Meter Run OR 50 Mountain Climbers
30 Hollow Body Rocks
200 Meter Run OR 50 Double-Unders
60 seconds Side Plank Per Side
200 Meter Run OR 50 Mountain Climbers
30 Alternating Hang Dumbbell Snatch OR Single-Arm Back Pack Cleans (15 each side)

When the clock starts, perform…

Two sets of:
60 Seconds of Jogging at 60%
30 Feet of Lunge Stretch with Twist
30 Feet of Alternating Single Leg Kick Through and Ground Touch
30 Feet of Walking Knee Hugs
30 Feet of Heel Scoops
30 Feet of Walking Quad Pulls
30 Feet of Walking Over the Hurdle

Immediately followed by…

Two sets of:
30 Feet of Bunny Hops
30 Feet of High Knees
30 Feet of Backwards Shuffle
30 Feet of Single Leg Broad Jump (Left)
30 Feet of Single Leg Broad Jump (Right)
30 Feet of Right Leg Single Leg Hops
30 Feet of Left Leg Single Leg Hops
Rest 60 Seconds

When the running clock reaches 25:00, perform the following…

Every minute, on the minute, for 18 minutes:
Station 1: 30 Double Unders + 3 MAX Distance Broad Jumps
Station 2: 60 Seconds of Max Reps Shuttle Sprints (25 Foot Increments)
Station 3: Rest

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

Three sets of:
10 Hammer Curls or Backpack Bicep Curls
10 Overhead Triceps Extensions or Backpack Overhead Triceps Extensions

***

Running Option
Every 3 minutes, for 30 minutes for times:
Run 300 Meters @ 100% of your 400m PR pace

Use last week’s 400m test as your pacing for this effort.

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

Aerobic Option
Every 7 minutes, for 35 minutes, for times:
500/400 Meter Row or 400 Meter Run
30/22 Machine Calories
20 Down-Ups (burpee, no jump)

When the clock starts, perform…

Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of Alternating Cossack Squats
Minute 2: 30 Second Plank Hold + 30 Seconds of Glute Bridges
Minute 3: 16 Tempo Mountain Climbers – hold each position for one full 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 rounds of 20, 18, 16…..4, and 2 reps for times of:
Jumping Lunges
Down Ups

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

Three sets of:
15 Straight Leg Sit-Ups
2-Minute Knee Plank
30 Second Side Plank (right side)
30 Second Side Plank (leftt side)
Rest 2 minutes

***

Aerobic Option
Every 8 minutes, for 32 minutes for times of:
80/60 Machine Calories

No Equipment

When the clock starts, perform…

60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Sampson Stretch Each Leg
60 Seconds of Pigeon Stretch Each Leg
60 Seconds of Plank from Elbows
60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Deep Lunge Mountain Climbers
60 Seconds of Alternating Pigeon Stretches
30 Seconds of Side Plank Each Side
60 Seconds of Run/Bike/Row/Jog in Place
30 Seconds of Inchworms
30 Seconds of Hang from Pull-Up Bar OR Farmer Hold
30 Seconds of Air Squats

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

Four sets of:
8-12 Tempo Backpack Bearhug Squats @ 3311
8-12 Supinated-Grip Strict Pull-Ups OR Supinated-Grip Bent-Over Backpack Rows
8-12 Backpack Push Press @ 2113
Rest 60 seconds between sets

*This is a progression off of last week, we have increased the tempo, and removed the every 90 seconds. That said, it is still a strength portion so do not rush the quality of each rep, and stick to the tempo!

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

Three rounds for time:
400 Meter Run*
30 Russian Backpack Swings
20 Alternating Single Leg V-Ups

*If you do not have access to a 400 meter run, you will perform the following:

Three rounds for time:
50 Jumping Jacks
50 Mountain Climbers
60 Second Plank Hold
30 Russian Backpack Swings
20 Alternating Single Leg V-Ups

Limited Equipment

When the clock starts, perform…

60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Sampson Stretch Each Leg
60 Seconds of Pigeon Stretch Each Leg
60 Seconds of Plank from Elbows
60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Deep Lunge Mountain Climbers
60 Seconds of Alternating Pigeon Stretches 
30 Seconds of Side Plank Each Side
60 Seconds of Run/Bike/Row/Jog in Place
30 Seconds of Inchworms
30 Seconds of Hang from Pull-Up Bar OR Farmer Hold
30 Seconds of Air Squats

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

Four sets of:
8-12 Tempo Dumbbell or Kettlebell Front Squats @ 3311
8-12 Supinated-Grip Strict Pull-ups OR Supinated-Grip Bent-Over Rows
8-12 Dumbbell or Kettlebell Push Press @ 2113
Rest 60 seconds between sets

*This is a progression off of last week, we have increased the tempo, and removed the every 90 seconds. That said, it is still a strength portion so do not rush the quality of each rep, and stick to the tempo!

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

Three rounds for time:
400 Meter Run OR 500 Meter Row OR 30/25 Calorie Bike
30 Russian Kettlebell Swings
20 Alternating Single Leg V-Ups

***

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

Rowing Option
Four sets of:
Row 1900 Meters
Rest 4 minutes