Run Version

Run 300 Meters Hard (not 100%)
Jog 100 Meters
Run 300 Meters Hard (not 100%)
Jog 100 Meters

Straight into:
5 Rounds of:
Run 800 Meters (controlled but uncomfortable)
60 Seconds Rest

Straight into:
1 x 400 Meters ALL OUT

Goal: All 800s to take the same amount of time - empty the tank on the 400.

This mimics a 5k run for time - start strong - level off and hold pace - finish all out!!

No rest between parts.  Only rest during this workout is the 1 min rests between 800s and after the last 800 before the 400!

Score time includes the rests.

Run Version (Don't have measured distance)

Run 90 Seconds Hard (not 100%)
Jog 1 Min
Run 90 Seconds Hard (not 100%)
Jog 1 Min

Straight into:
5 Rounds of:
Run 4 Min (controlled but uncomfortable)
60 Seconds Rest

Straight into:
1 x 90 Seconds  ALL OUT

Goal: All 800s to take the same amount of time - empty the tank on the 400.

This mimics a 5k run for time - start strong - level off and hold pace - finish all out!!

No rest between parts.  Only rest during this workout is the 1 min rests between 4 min intervals and after the last 4 min interval before the 90 seconds all out!

If you are able to measure total distance on like a gps watch or something you can mark it as your score.

Row Version

Row 250 Meters Hard (not 100%)
Slow Row 100 Meters
Row 250 Meters Hard (not 100%)
Slow Row 100 Meters

Straight into:
4 Rounds of:
Row 1000 Meters (controlled but uncomfortable)
60 Seconds Rest

Straight into:
1 x 500 Meters ALL OUT

Goal: All 1000s to take the same amount of time - empty the tank on the 500.

This mimics a 5k row for time - start strong - level off and hold pace - finish all out!!

No rest between parts.  Only rest during this workout is the 1 min rests between 1000s and after the last 1000 before the 500!

Score time includes the rests.

Bike Version

Bike 15 Cal (men) 10 Cal (women) Hard (not 100%)
Slow Bike 1 Min
Bike 15 Cal (men) 10 Cal (women) Hard (not 100%)
Slow Bike 1 Min

Straight into:
5 Rounds of:
Bike 65 Cal (Men) 40 Cal (Women)
60 Seconds Rest

Straight into:
1 x 30 Cal (Men) 20 Cal (Women)  ALL OUT

Goal: All 65/40 Cal intervals to take the same amount of time - empty the tank on the final 30/20.

No rest between parts.  Only rest during this workout is the 1 min rests between 65/40 Cals and after the last 65/40 Cal interval before the 30/20!

Score time includes the rests.