Run Version
(Measurable Distance)
8 Rounds
200 Meters Slow Jog
200 Meters Sprint
Rest 1 Min

This one is pretty simple!  As soon as you hit that 200 meter mark from the jog - you hit the gas pedal and never look back!

Run Version
(No Measured Distance)
8 Rounds
1:15 Slow Jog
:45 Sprint
Rest 1 Min

Pretty simple.  As soon as you hit 1:15 turn on the gas and never look back!

If you have a GPS watch or something - track the full distance.

Row Version
8 Rounds
250 Meters Slow
250 Meters Sprint
Rest 1 Min

Bike Version:
8 Rounds
1:15 Slow Spin
:45 ALL OUT
Rest 1 Min

Score is calories.

As soon as you hit 1:15 - hit the gas!