When the running clock starts, perform the following…

Two sets of:
200 Meter Jog
100-Foot Suitcase Carry Each Arm
100-Foot Single-Arm Overhead Carry Each Arm
10 Single-Arm Deadlifts Each Arm
5 Single-Arm Hang Clean and Jerks Each Arm
60-90 Second Plank Hold From Elbows
Rest 60 Seconds

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

Complete as many rounds and reps as possible in 20 minutes and 1 second, of:

BUY-IN: 2001 Meter Run or Row (ONCE)

Followed by…

11 Step-Ups
11 Pull-Ups OR Bent-Over Rows
11 Push-Ups
11 Toes to Bar OR V-Ups
11 Backpack Deadlifts
11 Backpack Hang Power Cleans
11 Backpack Front Squats
11 Backpack Shoulder to Overhead
11 Wall Climbs

***

Engine Option
Four sets of:
60 second Row/Bike/Run Sprint @ 90-95%
Rest 15 seconds
15 second Row/Bike/Run Sprint @ 95+%
Rest 3 minutes

Aerobic/Gymnastics Option
Every 10 minutes, for 40 minutes for times:
400 Meter Run OR 500 Meter Row
100 Double-Unders
25 Toes to Bar OR V-Ups
15 Strict Handstand Push-Ups OR Push-Ups
400 Meter Run OR 500 Meter Row

Couch Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds

Followed by…

Hold Bottom of Air Squat x 60 seconds

Followed by…

Three Rounds:
6 Plank Shoulder Taps
6 Alternating Reverse Lunges
6 Jumping Squats

Then…

Every minute, on the minute, for 30 minutes of:
Station 1: 45 Seconds of Mountain Climbers
Station 2: 45 Seconds of Alternating V-Ups
Station 3: 45 Seconds of Down-Ups
Station 4: 45 Seconds of Double-Unders
Station 5: Rest

When the clock starts, perform…

Two sets at 70% and breathing solely through your nose of:
20 Side Shuffles (10-Foot Increments)
10 Alternating Cossack Squats
30-60 Second Plank From Elbows
Rest 30 Seconds

Followed by…

Two sets at 80% and breathing solely through your nose of:
20 Side Shuffles (10-Foot Increments)
10 Alternating Reverse Lunges
30-60 Second Plank From Push-Up Position
Rest 30 Seconds

Followed by…

Two sets at 90% and breathing solely through your nose of:
20 Side Shuffles
10 Burpee Jump Backs

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

Complete as many rounds and reps as possible in 3 minutes of:
30 Side Shuffles (Each 10-Foot Increment = 1 Rep)
25 Goblet Squats
20 Burpee Jump Backs
15 Dumbbell/Backpack Push Press
10 Alternating Reverse Lunges with Dumbbells/Backpack in Farmer’s Hold
5 Strict Pull-Ups OR Bent-Over Rows

Rest 2 Minutes between sets; then, picking up where you left off, repeat for a total of FOUR (4) sets.

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

Every minute, on the minute, for 6 Minutes:
Station 1: 30 Seconds of Lateral Flys
Station 2: 30 Seconds of Alternating Front Raises
Station 3: 30 Seconds of Floor Slides (lay on your back and slide your arms up to a Y position and back)

***

Running Option
Four sets for times of:
Run 1200 Meters @ 100% of 1-Mile PR Pace
Rest as needed

Rowing Option
Four sets for times of:
Row 1500 Meters
Rest 4 minutes

When the clock starts, perform…

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
6 Alternating Cossack Squats
10 Single-Leg Ground to Sky Touches
10 Alternating Lunges
30 Second Plank Hold

immediately followed by…

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Broad Jumps
30 Second Squat Hold (active bottom 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. Perform this at 75-80% effort.

Five rounds for time of:
15/10 Push-Ups
30 Mountain Climbers
100 Meter Run
15 Burpee Dumbbell Deadlifts OR 15 Burpees
100 Meter Run

Engine Option
Every 8 minutes, for 24 minutes for times:
21 Goblet Squats
21 Calories on Machine
15 Goblet Squats
15 Calories on Machine
9 Goblet Squats
9 Calories on Machine

When the clock starts, perform…

Two sets of:
60 Seconds of Run/Bike/Row
60 Seconds of Right Side Lunge Stretch
60 Seconds of Left Side Lunge Stretch
30 Seconds of Alternating Deep Lunge Mountain Climbers
30-60 Seconds of Cobra Stretch
30 Seconds of Side Plank Each Side
30-60 Seconds of Nose-To-Wall Handstand Hold
Rest 60 Seconds

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

Every minute, on the minute, for 15 minutes :
Station 1: 20 Double-Unders + 10 Alternating-Arm Thrusters
Station 2: 10-15 Toes to Bar
Station 3: 15/10 Calorie Assault Bike or Row

When the running clock reaches 32:00, perform the following…

Three rounds for time of:
20 Double-Unders OR Running Man Line Hops
10 Alternating-Arm Thrusters OR Backpack Thrusters
10 Toes to Bar OR V-Ups
15/10 Calorie Assault Bike or Row OR 100 Meter Run

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

Three Sets of:
20-30 Banded Hip Bridges
15-20 Superman Punches
5 Wall Climbs
Rest as needed

***

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

The goal here is consistency!

Rowing Option
Every 4 minutes, for 32 minutes for times:
Row 600 Meters

The goal here is consistency!

Warm-Up

Three Sets:
20 seconds of Alternating Lunges (mix it up each round: lateral, front, bowler)
10 seconds rest
20 seconds of Single-Arm Plank (right)
10 seconds rest
20 seconds of Hold in Bottom of Squat
10 seconds rest
20 seconds of Single-Arm Plank (left)
10 seconds rest
20 seconds of Assault Bike (build in intensity each set)
10 seconds rest

Then…

Against a 12-minute running clock…
100/70 Calorie Assault Bike or Row
Max Reps of Wall Ball Shots (20/14 lbs) in remaining time

Rest 4 minutes, and when the clock reaches 16:00…

Against an 8-minute running clock…
70/50 Calorie Assault Bike or Row
Max Reps of Dumbbell Thrusters (50/35 lbs) in remaining time

Rest 4 minutes, and when the clock reaches 28:00…

Against a 6-minute running clock…
50/35 Calorie Assault Bike or Row
Max Reps of Air Squats in remaining time

OR

Warm-Up

Three Sets:
20 seconds of Alternating Lunges (mix it up each round: lateral, front, bowler)
10 seconds rest
20 seconds of Single-Arm Plank (right)
10 seconds rest
20 seconds of Hold in Bottom of Squat
10 seconds rest
20 seconds of Single-Arm Plank (left)
10 seconds rest
20 seconds of Assault Bike or Row (build in intensity each set)
10 seconds rest

Then…

Complete for time:
5,000 Meter Run*

*Every 3 minutes, including 0:00, perform 5 Burpees + 10 Alternating Leg V-Ups

No Equipment

When the clock starts, perform…

Two Sets of:
60 Seconds of Pigeon Pulses Each Leg
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Deep Lunge Mountain Climbers
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Weighted Plank Hold

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

Every 2 minutes, for 18 minutes:
Station 1: 4-6 Right Leg Backpack Bearhug Hold Tempo Bulgarian Split Squats @ 33X1 + 8-10 Dynamic Bulgarian Split Squats
Station 2: 4-6 Left Leg Backpack Bearhug Hold Tempo Bulgarian Split Squats @ 33X1 + 8-10 Dynamic Bulgarian Split Squats
Station 3: 6-10 Wide Grip Pull-Ups OR 6-10 Backpack Bent-Over Rows

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

Four rounds for time of:
5 Backpack Power Cleans
10 Backpack Hang Power Cleans
15 Backpack Bearhug Squats
10-15 Diamond Push-Ups

Limited Equipment

When the clock starts, perform…

Two Sets of:
60 Seconds of Pigeon Pulses Each Leg
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Deep Lunge Mountain Climbers
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Weighted Plank Hold

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

Every 2 minutes, for 18 minutes:
Station 1: 4-6 Right Leg Goblet Hold Tempo Bulgarian Split Squats @ 33X1 + 8-10 Dynamic Bulgarian Split Squats
Station 2: 4-6 Left Leg Goblet Hold Tempo Bulgarian Split Squats @ 33X1 + 8-10 Dynamic Bulgarian Split Squats
Station 3: 6-10 Wide Grip Pull-Ups OR 6-10 Neutral Grip Bent-Over Dumbbell Rows

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

Four rounds for time of:
5 Dumbbell Power Cleans
10 Dumbbell Hang Power Cleans
15 Dumbbell Front Squats
20 Dumbbell Overhead Triceps Extensions

***

Engine Option
Four sets for max calories of:
45 seconds of Assault Bike or Rowing
Rest 60 seconds
Rest 2 minutes after the fourth interval, and then repeat for a total of three sets – 27 minutes total for this session.

Every 4 minutes, for 24 minutes of:
Station 1 = 25/18 Calorie Assault Bike/Row + 30 Alternating Dumbbell Snatches
Station 2 = 100 Double-Unders + 400 Meter Run

OR

Every 4 minutes, for 24 minutes of:
Station 1 = 400 Meter Run + 30 Backpack Ground to Overhead
Station 2 = 400 Meter Run + Plank Hold Until the 3-Minute Mark

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

When the clock starts, perform…

Two sets of:
60 Seconds of Run/Bike/Row/Jog In Place
20 Alternating Deep Lunge Mountain Climbers
15 Superman Punches
10 Divebomb Push-Ups
5 Inchworms
30 Seconds of Down Ups Breathing Only Through Your Nose
Rest 60 Seconds 

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

Every minute, on the minute, for 18 minutes:
Station 1: 16-20 Front-Racked Alternating Reverse Lunges OR 20-30 Bodyweight Alternating Reverse Lunges
Station 2: 60 Seconds of Max Reps Burpee Tuck Jumps
Station 3: Rest

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

Every minute, on the minute, for 15 minutes:
Station 1: Right Leg Single-Leg Glute Bridges x 10-15 + Hold the Remainder of the Minute
Station 2: Left Leg Single-Leg Glute Bridges x 10-15 + Hold the Remainder of the Minute
Station 3: 30 Seconds of Weighted Right Side Plank OR Side Plank Reach Throughs Right Side
Station 4: 30 Seconds of Weighted Left Side Plank OR Side Plank Reach Throughs Left Side
Station 5: 30 Seconds of Band Pull-Aparts OR Bent-Over Bat Wing Hold

***
Running Option
For distances:
5 Minutes of Running @ 90% of 1-Mile PR Pace
Rest 2 minutes
5 Minutes of Running @ 80% of 1-Mile PR Pace
Rest 2 minutes
5 Minutes of Running @ 100% of 1-Mile PR Pace
Rest 2 minutes
5 Minutes of Running @ 80% of 1-Mile PR Pace

Rowing Option
Six sets for times of:
Row 1250 Meters
Rest 3 minutes

Every minute, on the minute, for 15 minutes:
Minute 1: 5 Russian Baby Makers + 30 Seconds of Bottom of Squat Hold
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 rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Dumbbell Squat Cleans
2x Calories Row, Bike or Run

If you do not have dumbbells you may use any weighted object (Barbell, kettlebells, back pack).

If you do not have a cardio machine then perform a 200 Meter Run every round.

Followed by…

Three sets of:
Alternating Object Taps in Plank Position x 20 reps each side
Rest as needed
Hollow Hold x 30 seconds
Rest as needed

***
Engine Option
Every 5 minutes, for 25 minutes for times:
30/20 Machine Calories
10 Burpees

(Burpee Pull-Ups if you have access to a bar)

Adjust to allow for 40-60 seconds rest between sets.

When the clock starts, perform…

Two sets of:
60 Second Run/Bike/Row/High Knees in Place
*5 Right-Arm Windmills
*5 Left-Arm Windmills
*3 Right-Arm Turkish Get-Ups
*3 Left-Arm Turkish Get-Ups
60 Seconds of Plank Kick Throughs with Hand Tap
Rest 30 Seconds Between Sets

*For any of these movements, use a Kettlebell, Dumbbell, or any lightly weighted object you can.

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

Three sets of:
Max Reps of Right Arm Dumbbell/Backpack Press
Immediately Followed By…
Max Reps of Right Arm Dumbbell/Backpack Push Press
Immediately Followed By…
100-Foot Right-Arm Overhead Carry
Rest 60 Seconds, then REPEAT with the Left Arm.

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

Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
20 Russian Kettlebell Swings OR Backpack Sumo Deadlift High Pulls
15 Push-Ups
10 Kettlebell/Backpack Bent-Over Rows

***

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

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

Complete as many rounds and reps possible in 20 minutes of:
50 Single-Arm Dumbbell/Odd Object Push Press (alternate every 5 reps)
200 Meter Run
50 Goblet Hold/Backpack Bear Hug Lunges
200 Meter Run
50 Alternating V-Ups
200 Meter Run

Rest until the clock reaches 25:00 and then begin…..

Complete as many rounds and reps possible in 10 minutes of:
20 Single-Arm Dumbbell/Odd Object Push Press (alternate every 5 reps)
200 Meter Run
20 Goblet Hold/Backpack Bear Hug Lunges
200 Meter Run
20 Alternating V-Ups
200 Meter Run

When the clock starts, perform…

Two Sets of:
50 Foot Out and Back
15 Air Squats
10 Divebomber Push-Ups
Rest 30 Seconds
50 Foot Out and Back
15 Dumbbell Deadlifts
10 Half-Burpees
Rest 90 Seconds

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

Every minute, on the minute, for 18 Minutes:
Station 1 – 15/10 Calorie Bike or Row OR 150 Foot Out and Back OR 30 Speed Skaters
Station 2 – 30 Seconds of MAX Reps Thrusters (Dumbbells OR Backpack)
Station 3 – 30 Seconds of MAX Reps Devil’s Press (Dumbbells OR Backpack)

Followed by…

When the running clock reaches 32:00, perform the following…

Two rounds for time of:
15/10 Calorie Bike or Row OR 150 Foot Out and Back OR 30 Speed Skaters
10 Thrusters
5 Devil’s Press

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

Three sets of:
10 Dumbbell Supinated Grip Curls
10-15 Dumbbell Overhead Triceps Extensions
Max Reps Banded Triceps Press Downs
Rest 1-2 minutes

***

Engine Option
Five sets of:
45 second Sprint @ 90-95%
Rest 15 seconds
15 second Sprint @ 95+%
Rest 2 minutes

Complete the following movements at 70% effort for 30 minutes:
200 Meter Jog
20 Mountain Climbers
20 Alternating Object Taps in Plank
10 Single-Leg Deadlifts (Right Leg – no weight)
10 Single-Leg Deadlifts (Left Leg – no weight)
Accumulate 60 seconds in a Hollow Hold

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this.

When the clock starts, perform…

Two sets of:
60 Seconds of Sampson Pulses Each Leg
30 Seconds of Alternating Deep Lunge Mountain Climbers
60 Seconds of Pigeon Pulses Each Leg
30 Seconds of Alternating Pigeon Stretches

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

Every 2 Minutes, for 18 Minutes (3 sets of):
Station 1 – 5 Right Leg Forward Tempo Split Squats @ 3211 + 6-10 Right Leg Russian Step Ups
Station 2 – 5 Left Leg Forward Tempo Split Squats @ 3211 + 6-10 Left Leg Russian Step Ups
Station 3 – 15-20 Bent Over Banded Reverse Flys + 15-20 Bent Over Banded Reverse Fly Hold

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

Complete as many rounds and reps as possible in 90 Seconds of:
10 Box Jumps or 10 Jumping Lunges
20 Side Shuffles*
Max Reps Front Squats OR Goblet Squats OR Air Squats in the Remaining Time

Rest 90 Seconds Between Sets and Repeat for a Total of FIVE sets.

*Shuffle 10-feet to one side and touch the floor and shuffle 10-feet back to the other side. For the side shuffles, every 10 foot increment counts as ONE rep.

***
Running Option
Five sets for times of:
Run 1000 Meters @ 100% of 1-Mile PR Pace
Rest as needed

Rowing Option
Every 6 minutes, for 30 minutes for distances of:
4 Minutes of Rowing @ 1-second faster than 2k PR Pace
(easy recovery rowing during the 2-minute rest period)

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