When the clock starts, perform…

Two sets of:

60 Second Run/Bike/Row

30 Seconds of Side Shuffles

30 Seconds of Plank Shoulder Taps

30 Seconds of Alternating Single-Leg Airplanes 

30 Seconds of Right Leg Bulgarian Split Squats

30 Seconds of Left Leg Bulgarian Split Squats

30 Seconds of Dumbbell Deadlifts 

Rest 30 Seconds Between Sets

When the running clock reaches 14:00, perform the following…

Every minute, on the minute, for 15 minutes:

Station 1: 12-15/9-12 Row or Bike OR 45 Seconds of Speed Skaters

Station 2: 16-20 Alternating Reverse Lunges with DB/Backpack Bearhug 

Station 3: 10-15 DB Power Cleans OR Backpack Sumo Deadlift High Pulls

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

Four rounds for time of:

12/9 Calorie Row or Bike OR 45 Seconds of Speed Skaters

16 Reverse Lunges

10 DB Power Cleans OR Sumo Deadlift High Pulls

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

100 Banded Biceps Curls

100 Banded Triceps Extensions

*Complete in as few sets as possible, partition as you see fit.

***
Running Option
Every 8 minutes, for 40 minutes for distances of:
5 Minutes of Running @ 90-95% of 1-Mile PR Pace

Rowing Option
Every 8 minutes, for 40 minutes for distances of:
5 Minutes of Rowing @ 90+% of 2k PR Pace

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

Followed by…

Three rounds for time of:
50 Double-Unders
immediately followed by three rounds of:
10 Hand-Release Push-Ups
10 Alternating Dumbbell Snatches

For the sake of clarity, you will be performing a total of 150 Double-Unders, 90 Hand-Release Push-Ups and 90 Dumbbell Snatches.

Rest until 70% recovered and perform:

10 minute slow jog or cardio equipment at a steady pace.

***

Engine Option
Six sets for times of:
20/15 Calorie Ski Erg or Row Sprint
Rest 30 seconds
20/15 Calorie Bike Sprint
Rest 30 seconds
20/15 Calorie Row Sprint or Burpee
Rest 30 seconds
20/15 Calorie Assault Runner or 200 Meter Run
Rest 90 seconds

When the clock starts, perform…

Two sets of:
150-Foot Out and Back Run at 70% effort
60 Seconds of Alternating Deep Lunge Mountain Climbers
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Alternating Pigeon Pulses Each Leg
30 Seconds of Alternating Cossack Squats
30 Seconds of Russian Baby Makers
Rest 30 seconds

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

Complete as many reps as possible in 60 seconds of:
150-Foot Out and Back Run
Max Reps of Squats* in the Remaining Time
Rest 60 seconds and repeat for a total of TEN sets.

*For the squats, pick any variation you would like (i.e. Goblet, Air, Front, Overhead, etc.) and use that variation for all 10 sets.

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

Every minute, on the minute, for 9 minutes:
Station 1: 30 Seconds of Band Pull-Aparts
Station 2: 30 Seconds of Bent-Over Rows
Station 3: 30 Seconds of Hollow Hold

***

Running Option
Six sets for times of:
Run 400 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 2-3 minutes

Rowing Option
Eight sets for times of:
Row 250 Meters @ 90-95% of your 500m PR pace
Row 250 Meters @ 55-60% of your 500m PR pace
Row 250 Meters @ 95-100% of your 500m PR pace
Rest 2-3 minutes

Every 8 minutes, for 32 minutes for times of:

400 Meter Run OR 500 Meter Row

6 Dumbbell/Backpack Devil’s Presses

12 Dumbbell/Backpack Alternating Reverse Lunges

400 Meter Run OR 500 Meter Row

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)