| 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
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
| 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 |