Warm-Up
2 Rounds:
200m Run
200m Row
20 Sit-Ups
20 Russian Swings
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
0:00-9:59
800m Run
40 Kettlebell Swings, 53#/35#
10:00-19:59
800m Row
40 Push Presses, 95#/65#
20:00-29:59
80 Sit-Ups
40 Calorie Bike
Variation B
0:00-9:59
800m Run
40 Close Grip Push-Ups
10:00-19:59
800m Run
20 Burpees
20:00-29:59
80 Sit-Ups
40 V Ups
Max Plank Hold
Workout Tip
For Variation A and B make sure each section has some rest in the 10 minute time domains. Scale repetitions as needed to have at least 1 minute of rest.