Run Version
Every 5 min for 3 Rounds:
Run 600 Meters

Every 4 Min for 3 Rounds:
Run 400 Meters

Every 3 Min for 3 Rounds:
Run 300 Meters

Every 2 Min for 3 Rounds:
Run 200 Meters

Rest 2 Min

Sprint 200 Meters

Rest 3 Min

Sprint 300 Meters

Rest 4 Min

Sprint 400 Meters

The first runs should all be hard, but consistent numbers. The rest is pretty long so don't be afraid to push each one a bit.

Last 3 sprints should be all out!

Your score is total time from start to finish, including all rest periods. If you want, you can put your intervals and sprint times in the notes!

Run Version (No Measured Distance)
3 Rounds:
Run 3 Min
Rest 2 Min

3 Rounds:
Run 2 Min
Rest 2 Min

3 Rounds:
Run 90 Seconds
Rest 90 Seconds

3 Rounds:
Run 1 Min
Rest 1 Min

Rest 2 Min

Sprint 45 Seconds

Rest 3 Min

Sprint 1 Min

Rest 4 Min

Sprint 90 Seconds

The first runs should all be hard, but consistent numbers. The rest is pretty long so don't be afraid to push each one a bit.

Last 3 sprints should be all out!

Row Version
Every 5 min for 3 Rounds:
Row 750 Meters

Every 4 Min for 3 Rounds:
Row 500 Meters

Every 3 Min for 3 Rounds:
Row 375 Meters

Every 2 Min for 3 Rounds:
Row 250 Meters

Rest 2 Min

Row Sprint 250 Meters

Rest 3 Min

Row Sprint 375 Meters

Rest 4 Min

Row Sprint 500 Meters

The first rows should all be hard, but consistent numbers. The rest is pretty long so don't be afraid to push each one a bit.

Last 3 sprints should be all out!

Your score is total time from start to finish, including all rest periods. If you want to, you can add your intervals and sprint times in the notes!

Bike Version
Every 5 min for 3 Rounds:
45 Cal Men / 30 Cal Women

Every 4 Min for 3 Rounds:
30 Cal Men, 20 Cal Women

Every 3 Min for 3 Rounds:
23 Cal Men / 14 Cal Women

Every 2 Min for 3 Rounds:
15 Cal Men / 10 Cal Women

Rest 2 Min

Sprint  15 Cal Men / 10 Cal Women

Rest 3 Min

Sprint 23 Cal Men / 14 Cal Women

Rest 4 Min

Sprint 30 Cal Men / 20 Cal Women

The first rounds should all be hard, but consistent numbers. The rest is pretty long so don't be afraid to push each one a bit.

Last 3 sprints should be all out!

Your score is total time from start to finish, including all rest periods. If you want to, you can add your intervals and sprint times in the notes!