Warm-Up
3 Rounds:
10 Calorie Row
20 Double Unders
10 Push-Ups
20 Ring Rows
10 Toes-to-Bar
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
0:00-5:00
50 Calorie Row
5:00-10:00
AMRAP:
2 Muscle Up
2 Burpees
20 Double Unders
10:00-15:00
50 Calorie Row
15:00-20:00
AMRAP:
4 Ring Dips
4 Burpees
40 Double Unders
20:00-25:00
50 Calorie Row
Variation B:
0:00-5:00
800m Run
5:00-10:00
AMRAP:
2 Handstand Push-Ups
2 Burpees
20 High Knees
20 Butt Kickers
10:00-15:00
800m Run
15:00-20:00
AMRAP:
4 Push-Ups
4 Burpees
40 High Knees
40 Butt Kickers
20:00-25:00
800m Run
Workout Tip
For both variations make sure to have at least 15-20 seconds of rest in each station. Scale repetitions or distance as needed for the run/ row portion.