Warm-Up
400m Run
400m Row
20 Russian Swings
20 Air Squats
20 Ring Rows
400m Run
400m Row
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
12 Minute Clock
2000m Row
Then, max rounds:
6 Strict Pull-Ups
12 Kettlebell Swings, 53#/35#
24 Air Squats
– 3 Minute Rest
12 Minute Clock:
1600m Run
Then, max rounds:
6 Bar Dips
12 Burpees
24 Walking Lunges
Variation B
12 Minute Clock:
1600m Run
Then, max rounds:
6 Push-Ups
12 V Ups
24 Air Squats
– 3 Minute Rest
12 Minute Clock”
1600m Run
Then, max rounds:
6 Push-Ups
12 V Ups
24 Walking Lunges
Workout Tip
For Variation A and B, after the run or row buy-in, AMRAP the 3 movements with the remaining time.