For Time:
Run 1 Mile
50 Weighted Step Ups
30 Hang Power Cleans

RX Men: 40ish# DBs/KBs or Plates for Step ups / 115# Hang Power Cleans

RX Women: 25#ish DBs/KBs ro Plates for Step Ups / 75# Hang Power Cleans

RX + Men: 40ish# DBs/KBs or Plates for Step ups / 135# + Hang Power Cleans

RX + Women: 25#ish DBs/KBs ro Plates for Step Ups / 95# + Hang Power Cleans

Step Up Height: 22-24" for Men / 18-20" for Women

You may also choose to go with an odd object in place of the cleans!

Score: Total Time

Goal: 15 Min or less

PROGRAM A

For Time:
Run 1 Mile
50 Weighted Step Ups
30 DB Hang Power Cleans

RX Men: 40# DBs

RX Women: 25# DBs

RX + Men: 50# DBs +

RX + Women: 35# DBs +

Step Up Height: 22-24" for Men / 18-20" for Women

You may also choose to go with an odd object in place of the cleans!

Score: Total Time

Goal: 15 Min or less

PROGRAM C

For Time:
Row 2k
OR
Bike 100 Cal Men/80 Cal Women
50 Weighted Step Ups
30 Hang Power Cleans

RX Men: 40ish# DBs/KBs or Plates for Step ups / 115# Hang Power Cleans

RX Women: 25#ish DBs/KBs ro Plates for Step Ups / 75# Hang Power Cleans

RX + Men: 40ish# DBs/KBs or Plates for Step ups / 135# + Hang Power Cleans

RX + Women: 25#ish DBs/KBs ro Plates for Step Ups / 95# + Hang Power Cleans

Step Up Height: 22-24" for Men / 18-20" for Women

You may also choose to go with an odd object in place of the cleans!

For this workout - if the run will take you longer than about 10 min or so - that is ok - just know that you will most likely go over the 15 min time.

If you are unable to run for space or weather reasons you may sub 30 seconds of jump rope (singles or doubles) and 30 seconds of no push up burpees - back and forth for 8 min!

For the step ups you will hold either a dumbbell in each hand, a kb in each hand, or a plate in each hand.  You may lower the weight as low as you need to in order to keep moving or even lose the weight all together.

You will step up onto the box getting the WHOLE foot on the box/step.  Make sure the knee does not cave in as you step up.  Stand ALL of the way up at the top.  Alternate feet with each step.  So for the 50 total reps you will do 25 each side.

If you need to lower the height of the step for safety or ability reasons - do that!

For the hang power clean the bar will start at the waist!  Hand are just outside of the legs and feet are hip width apart.  Keep the heels down and the chest up and dip slightly by adding a slight bend in the knees and hinging slightly at the hip.  Keep the arms long and straight.  Stand up hard and fast.  Shrug!  Pull the elbows high and outside as you pull yourself under the bar slightly.  Move the elbows around FAST and catch the bar in a partial squat with on the shoulders with the elbows high and belly tight.  Stand to complete the rep.

Lower the bar just to the hip to start the next rep.

This workout would be a fun one to switch the cleans out for a heavy sandbag, tire flip, or d-ball over the shoulder!  If you have that stuff - go for it!