Run Version
3 Rounds:
Run 400 Meters for Time
Immediately into 5 Min Slow Pace Run/Jog

Score is added up 3 x 400 Meter Times

No rest between rounds.

Goal for this is to teach us how to recover while still moving after a near maximal effort.

Only your 400 meter times count. Your score is them added together.

But you must NOT walk during the 5 min slow run/jog portions.

As soon as you hit the 5 min mark for those, take a second to reset your clock and go for the next round!

If possible, just go right into it without stopping at all.


Run Version (No Distance)
3 Rounds:
Run 90 Seconds HARD
Immediately into 5 Min Slow Pace Run/Jog

Score is total distance if you have a watch or something. Don't mess up the slow pace in order to get a better score.

No rest between rounds.

Goal for this is to teach us how to recover while still moving after a near maximal effort.

You must NOT walk during the 5 min slow run/jog portions.

As soon as you hit the 5 min mark for those, take a second to reset your clock and go for the next round!

If possible, just go right into it without stopping at all.

Row Version
3 Rounds:
500 Meter Row for Time
Immediately into 5 Min Slow Pace Row

Score is the 3 x 500 Meter Times

No Rest Between Rounds.

Goal for this is to teach us how to recover while still moving after a near maximal effort.

Only your 500 meter times count. Your score is them added together.

But you must NOT stop during the 5 min slow row portions.

As soon as you hit the 5 min mark for those, take a second to reset your clock and go for the next round!

If possible, just go right into it without stopping at all.

Bike Version
3 Rounds:
Bike 50/35 Calories
5 Min Slower Pace Bike

Score is 3 x 50/35 Cal Times

50 Cal for Men
35 Cal for Women

No Rest between rounds.

Goal for this is to teach us how to recover while still moving after a near maximal effort.

Only your 50/35 calorie times count. Your score is them added together.

But you must NOT stop during the 5 min slow portions.

As soon as you hit the 5 min mark for those, take a second to reset your clock and go for the next round!

If possible, just go right into it without stopping at all.