For Time:

Run 800 Meters
40 KB Swings
20 Dips

Run 400 Meters
30 KB Swings
15 Dips

Run 200 Meters
20 KB Swings
10 Dips

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

RX+: Go FASTER

Score: Total Time

Goal: Under 15 Min

PROGRAM C

For Time:

Row 1000 Meters
OR
Bike 60 Cal Men /  45 Cal Women
40 KB Swings
20 Dips

Row 500  Meters
OR
Bike 30 Cal Men/ 20 Cal Women
30 KB Swings
15 Dips

Row 250 Meters
OR
Bike 15 Cal Men/10 Cal Women
20 KB Swings
10 Dips

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

RX+: Go FASTER

Score: Total Time

Goal: Under 15 Min

NOTES:

Super Simple one and if you are still traveling and don't have a way to do dips really - just match the number of KB Swings and sub push ups.

For the run distances the 800 should take 3-4 min.  The 400 - 90 seconds to 2:15, the 200 - :45 - 1:10.  If you are unabel to measure just keep to those times.

Also if you are unable to run due to weather or space restrictions - or injury - you may choose to do those time domains of low step ups, double/single unders, or even taps.

For the KB Swings you may also use a single dumbbell.  You will hold the weight with both hands.  Feet are roughly under the shoulders.  Heels are down.  Arms are long and straight.  Hinge at the hips, keeping the chest up and back flat.  Allow a slight bend in the knee and pull the weight back between the legs.  Stand up hard and fast using the power of the legs to swing the weight up!  Like you are going to throw it.(Don't throw it).  Guide the weight up with the upper body until it's over the top of your head.  Keep the belly tight!

Allow gravity to lower the weight but keep it  under control.  Keep the chest up, back flat, and heels down!

For the dips you may do ring or stationary.  You may also do them between 2 benches, boxes, counter tops - whatever!  You may use bands or even a slight jump.  Do NOT do a jump and slow lower today - that is more for strength building and not for the middle of a workout.  You can even do them off the end of a bench or chair.

The goal here will be to get the shoulders lower than the elbows at the bottom.  Lock out completely at the top.