Workout Example

Enthusiast & Generalist Minimalist
30 Burpee Box Jumps

30 DB Walking Lunges 

300 m Run

20 Burpee Box Jumps

20 DB Walking Lunges

200 m Run

10 Burpee Box Jumps

10 DB Walking Lunges

100 m Run

* DB by side for Lunges

30 Burpees Over DB 

30 DB Walking Lunges 

300 m Run

20 Burpees Over DB 

20 DB Walking Lunges

200 m Run

10 Burpees Over DB 

10 DB Walking Lunges

100 m Run

* DB by side for Lunges

 

Scoring – Time

Enthusiast & Generalist Brief 

Strategy: The first round of 30s should be at a 75-80-percent effort, increasing to an 80-85-percent effort on the set of 20s, then a 90+-percent effort on the set of 10s. Rounds should get faster as the reps decrease. 

Logistics: If needed, change the Lunges to be performed in place. If the weather does not permit Running, sub Double-unders (90, 60, 30). 

Workout Goal: Should aim to finish in 12-14-min. 

Suggested Rx’d: Box (24/20 in.)  DB (50/35 lb.) 

Scaling: Reduce the reps on the Burpee Box Jumps to 20-15-10. Then, reduce the Box height. Reduce the loading on the DB Walking Lunges. 

 

Warm-up

Use a light DB

100-m Farmers Carry – Single-arm 10 DB Lunges

10 DB Deadlifts

20 DB Toe Taps 

100-m OH Carry – Single-arm 10 DB Lunges

10 DB Swings

20 DB Toe Taps 

200-m Run

Prep for Workout with: 

8 Burpee Box Jumps

10 DB Walking Lunges

200-m Run

Farmers Carry

DB Deadlift

Burpee Box Jump

Lunge 

Minimalist Brief 

Strategy: The first round of 30s should be at a 75-80-percent effort, increasing to an 80-85-percent effort on the set of 20s, then a 90+-percent effort on the set of 10s. Rounds should get faster as the reps decrease. 

Logistics: If needed, change the Lunges to be performed in place. If the weather does not permit Running, sub Double-unders (90, 60, 30). 

Workout Goal: Should aim to finish in 12-14-min. 

Suggested Rx’d: DB (50/35 lb.) 

Scaling: Reduce the reps on the Burpee over DB to 20-15-10. Reduce the loading on the DB Walking Lunges. 

 

Warm-up

Use a light DB

100-m Farmers Carry – Single-arm 10 DB Lunges

10 DB Deadlifts

20 DB Toe Taps 

100-m OH Carry – Single-arm 10 DB Lunges

10 DB Swings

20 DB Toe Taps 

200-m Run

Prep for Workout with: 

8 Burpee over DB

10 DB Walking Lunges

200-m Run

Farmers Carry

DB Deadlift

Burpee Over DB

Lunge 

Gear Key
Minimalist: Dumbbells and jump rope

Generalist: Dumbbells, jump rope, pull-up bar, box and medicine ball

Enthusiast: Dumbbells, jump rope, pull-up bar, box, medicine ball, kettlebell, rings, rower, barbell