Run Version:
1 Mile Sled Walk / Weighted Walk or Jog
2 Mile Run

See below for options.
Score is total time.

Mark how you did this in the comments.So if you have a pull sled that would be the first choice.  Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).

If you don't have a pull sled - here are your other options:
- Push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).
- Sandbag Run (on your shoulders)
- Weight vest run
- You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.
- Farmer Carry (keep this pretty light)
- Barbell on back carry (50-60% bodyweight total or less)
- Med Ball/Plate Carry Jog

You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball.  Then into your 2 miles.

Row Version:
1 Mile Sled Drag
4 K Row

See Run Version for subs for Sled Drag.
Score is total time!

Post in comments what you chose to do for first part!

So if you have a pull sled that would be the first choice.  Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).

If you don't have a pull sled - here are your other options:
- push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).
- Sandbag Run (on your shoulders)
- Weight vest run
- You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.
- Farmer Carry (keep this pretty light)
- Barbell on back carry (50-60% bodyweight total or less)
- Med Ball/Plate Carry Jog

You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball.  Then into your 4k Row.

Bike Version:
1 Mile Sled Drag
250 Cal Bike Men / 175 Cal Bike Women

See Run Version for subs for Sled Drag.

Score is total time!

Post in comments what you chose to do for first part!

So if you have a pull sled that would be the first choice.  Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).

If you don't have a pull sled - here are your other options:
- push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).
- Sandbag Run (on your shoulders)
- Weight vest run
- You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.
- Farmer Carry (keep this pretty light)
- Barbell on back carry (50-60% bodyweight total or less)
- Med Ball/Plate Carry Jog

You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball.  Then into your Bike Cals!