When the clock starts, perform…

Two sets of:
60 Second Run/Bike/Row
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Tempo Alternating Cossack Squats @ 2121
30 Seconds of Downward Dog Stretch
30 Seconds of Divebomb Push-Ups
45-60 Seconds of Nose to Wall Handstand Hold
Rest 30 Seconds

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

Every minute, on the minute, for 18 Minutes:
Station 1: 10-15 Strict Handstand Push-Ups
Station 2: 10-15 Box Jump-Overs OR 10 Broad Jumps
Station 3: 16-20 Alternating Pistol Squats OR Reverse Lunges

When the running clock reaches 34:00, perform the following…

Every minute, on the minute, for 6 minutes:
Station 1: 30 Seconds of Dumbbell Hammer Curls
Station 2: 30 Seconds of Banded Triceps Extensions

When the running clock reaches 42:00, perform the following…
Station 1: 30 Seconds of Banded Biceps Curls
Station 2: 30 Seconds of Close Grip Push-Ups

***

Running Option
Four sets of:
Run 400 Meters @ 90% of 1-Mile PR Pace
Run 400 Meters @ 100% of 1-Mile PR Pace
Run 400 Meters @ 80% of 1-Mile PR Pace
Run 400 Meters @ 95+% of 1-Mile PR Pace
Rest 4 minutes

Rowing Option
Four sets of:
Row 500 Meters @ 90% of 2k PR Pace
Row 500 Meters @ 100% of 2k PR Pace
Row 500 Meters @ 80% of 2k PR Pace
Row 500 Meters @ 95+% of 2k PR Pace
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 Object Taps in Front Leaning Rest

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

Complete reps of 50, 30 and 20 each of:
Goblet Squat
Single-Arm Dumbbell Clean (Alternate arms every 5 reps) OR Backpack Sumo Deadlift High Pulls

***

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

OR

Against a 90-second clock…
22/15 Machine Calories
Max Sandbag/Backpack Bearhug Squats OR Jumping Air Squats
Rest 90 seconds and repeat for a total of 8 sets.

When the clock starts, perform…

Two sets of:
60 Second Run/Bike/Row
60 Seconds of Downward Dog Stretch
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Cobra Stretch
60 Seconds of Plank Shoulder Taps
60 Seconds of Superman Hold
Rest 60 Seconds

When the running clock reaches 16:00, perform the following…

Every minute, on the minute, for 4 minutes for MAX REPS/CALORIES:
Station 1: 30 Seconds of Bike or Row OR 40 Seconds of Side Shuffles
Station 2: 30 Seconds of Dumbbell/Backpack Push Press
Station 3: 30 Seconds of Burpees Over the Dumbbells/Backpack
Station 4: Rest

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

Five sets of:
Calories Completed in the 30 Second Sprint
Dumbbell Push Press Completed in the 30 Second Sprint
Burpees Over the Dumbbells Completed in the 30 Second Sprint
Rest 2 Minutes 

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

Three sets of:
10-15 Stationary OR Bench Dips
20-30 Band Pull-Aparts
Rest as needed

***

Running Option
Six sets for times of:
Run 800 Meters @ 100% of 1-Mile Pace
Rest 2-3 minutes

Your rest period should be sufficient enough to keep your paces, so take your full three minutes of rest unless you know you’re capable of maintaining your paces.

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%

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%

Warm-Up.

Banded Scarecrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Lat Stretch x 60-90 seconds per arm
Lunge Matrix x 5 steps each direction
Plank Shoulder Taps x 20-30 reps

Followed by…

Complete as many rounds and reps possible in 35 minutes of:
10 Push-Up + Knee Crunch
10 Burpees
5 each side Plank Kick-Throughs With Hand Tap15 each side)
50 Double-Unders

When the clock starts, perform…

One set of:
200 Meter Jog
30 Seconds Side Plank Each Side
30 Seconds Downward Dog Stretch
30 Seconds of Divebomber Push-Ups

30 Seconds of Inchworms

30 Seconds of Lateral Line Hops
Rest 30 seconds
30 Seconds of Forward Line Hops
Rest 30 seconds
30 Seconds of Running Man Line Hops
Rest 30 seconds
200 Meter Jog

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

Every 7 minutes, for 28 minutes, complete:
200 Meter Run
5 Box Jumps
10 Push Press*
15 Deadlifts
10 Push Press
5 Box Jumps
200 Meter Run

*Use a barbell/dumbells/Kettlebells or backpack

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

Three sets of:
20-30 Banded Face-Pulls
Max Reps Alternating Biceps Curls

***

Engine Option
Six sets for calories of:
30 seconds of Assault Bike
Rest 60 seconds
Rest 2 minutes after the sixth interval, then repeat for a total of three sets.

Aerobic/Gymnastics Option
Five rounds for time of:
30/22 Machine Calories
20 V-Ups/Sit-Ups
10 Strict Handstand Push-Ups OR 20 Push-Ups

Warm-Up.

Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

Followed by…

Every minute, on the minute, for 30 minutes of:
Station 1 = 10 Air Squats + hold Wall Sit until clock reaches :45
Station 2 = 10-15 Burpees
Station 3 = 20 Mountain Climbers + hold Plank until clock reaches :45

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