Run Version:

3 Rounds
Run 400
Jog 400
Rest 10 Seconds
Run 300
Jog 300
Rest 10 Seconds
Run 200
Jog 200

Rest 3 Min between rounds

The RUN should be HARD

The JOG needs to NOT be a walk and needs to be a smooth transition from RUN to JOG without stopping.Try to keep all 3 rounds the same time!

Yes the 10 second rest seems ridiculous but it's a moment's pause to re-set breathe and get mentally prepared to run HARD again.

Run Version (no measured distance):

3 Rounds
Run 90 Seconds
Jog 3 Min
Rest 10 Seconds
Run 1 Min
Jog 2 Min
Rest 10 Seconds
Run 45 Seconds
Jog 90 Seconds

Rest 3 Min between rounds

The RUN should be HARD

The JOG just needs to NOT be a walk and needs to be a smooth transition from RUN to JOG without stopping.If you have a watch or something that can measure your total distance - enter it as your score. If not - don't even worry about it! Just log that you completed it!

Try to keep all 3 rounds the same distance if you are able to measure.

Yes the 10 second rest seems ridiculous but it's a moment's pause to re-set breathe and get mentally prepared to run HARD again.

Row Version:

3 Rounds
Row 500 m
Slow Row 500 m
Rest 10 Seconds
Row 375 m
Slow Row 375 m
Rest 10 Seconds
Row 250 m
Slow Row 250 m

Rest 3 Min between rounds

The ROW should be HARD

The SLOW ROW needs to be smooth but recovery!

Try to keep all 3 rounds the same time!

Yes the 10 second rest seems ridiculous but it's a moment's pause to re-set breathe and get mentally prepared to row HARD again.

Bike Version

3 Rounds
Bike 30 Cals HARD (22 for Women)
Bike 30 Cals Chill (22 Women)
Rest 10 Seconds
Bike 23 Cals HARD (16 for Women)
Bike 23 Cals Chill (16 Women)
Rest 10 Seconds
Bike 15 Cals HARD (11 for Women)
Bike 15 Cals Chill (11 Women)

Rest 3 Min between rounds

HARD should be HARD
CHILL is CHILL, but no stopping.

Goal is to have roughly same time for all 3 rounds.Yes the 10 second rest seems ridiculous but it's a moment's pause to re-set breathe and get mentally prepared to run HARD again.