for time:
400m run
then, three rounds, as many points as possible:
2′ row (calories)
–15″ rest–
2′ burpee + box jump, 20″ platform
–15″ rest–
2′ double under*
–15″ rest–
then, for time:
400m run
*The double under is counted as one point every 10 repetitions.
This workout is scored by the time from both runs and total points.
for time:
400m run
then, three rounds, as many points as possible:
2′ air squat
–15″ rest–
2′ burpee
–15″ rest–
2′ walking lunge
–15″ rest–
then, for time:
400m run
Post score to comments.
–Scores–
Sean F.: :1:20, 164, 1:27
Luke B.: 1:27, 156, 1:29
Peter Mc.: 1:30, 163, 1:39
David C.: 1:52, 114, 1:46
Stephen K.: 1:54, 124, 1:58
David G.: 1:56, 156, 1:45
Cassandra S.: 1:56, 141, 1:58
Mali P.: 1:58, 107, 1:55
Matthew W.: 1:28, 193, 1:33
Ralph B.: 1:28, 160, 1:43
Will O.: 1:24, 141, 1:30
Drew P.: 1:31, 171, 1:44
Elise C.: 1:57, 254, 1:54 (35-lbs.; sub: russian swing)
Dan A.: 1:44, 153, 1:40
Borja G.: 1:24, 200, 1:25
Chase H.: 1:28, 181, 1:37
Charles B.: 2:06, 2:30, 6:13 (1500m row) (sub: row + [burpee + step-up] + row)
Blaine P.: 1:21, 156, 1:31
Kevin K.: 1:44, 135, 1:43
Collin S.: 1:36, 151, 1:42
Hari P.: 1:32, 221, 1:32
Alex M.: 1:22, 191, 1:26
Andrew Z.: 1:31, 173, 1:39
Michael F.: 1:18, 196, 1:24
Thomas R.: 1:39, 149, 1:54
Bill M.: 1:44, 105, 1:52
Buffy M.: 2:15, 102, 2:16
Lisa C.: 1:46, 185, 1:53 (sub: no pushup burpee, row + glute bridge + sit-up)
Patrick J.: 1:49, 117, 1:49
Dave K.: 1:28, 187, 1:33
Josh M.: 138, 166, 1:58
Devon H.: 1:25, 180, 1:36
Holmes H.: 1:44, 128, 1:59
Ted D.: 1:45, 126, 1:54
Danielle Z.: 1:23, 101, 1:32 (sub: 200m run, single under)
James H.: 202 (sub: bike, burpee + step-up, toes-to-bar, bike)
Rob M.: 2:18, 129, 2:38
Rachel B.: 2:01, 128, 2:18
Jarod F.: 2:17, 103, 3:08
Jim D.: 2:15, 96, 2:45
Charlie K.: 1:27, 113, 1:29
Kyle T.: 1:41, 133, 1:41
Candida M.: 1:50, 140, 1:55
Michael H.: 1:28, 187, 1:34
Cristian D.: 1:49, 132, 2:09