Run Version
Run 1000 Meters

Rest 3 Min

Then

10 Rounds
100 Meter Jog
100 Meter SPRINT
100 Meter Walk

Then

Rest 3 Min

Then

Run 1000 Meters

Score is your slowest 1000 meter time. (They should be close to the same!)

1000 Meter Pace should be hard but not 100%. Goal is to be able to match it the second time around.

Sprint is a SPRINT!!!!

You should be going straight from the walk into the jog. No rest during that 10 round part.


Run Version - No Measured Distance
Run 5 Min

Rest 3 Min

Then

10 Rounds
30 Seconds Jog
20 Seconds SPRINT
1 Min Walk

Then

Rest 3 Min

Then

Run 5 Min

Score is distance on the second 5 min run if you can measure it

5 Min Pace should be hard but not 100%. Goal is to be able to match it the second time around.

Sprint is a SPRINT!!!!

You should be going straight from the walk into the jog.  No rest during that 10 round part.

Row Version
Row 1000 Meters

Rest 3 Min

Then

10 Rounds
100 Meter Chill Row
150 Meter SPRINT Row
30 Seconds Rest

Then

Rest 3 Min

Then

Row 1000 Meters

Score is your slowest 1000 meter time. (They should be close to the same!)

1000 Meter Pace should be hard but not 100%. Goal is to be able to match it the second time around.

Sprint is a SPRINT!!!!

Bike Version
Bike 70 Cal (Men) 50 Cal (Women)

Rest 3 Min

Then

10 Rounds
5 Cal Bike Chill
8 Cal (Men) 6 Cal (Women) Bike SPRINT
30 Seconds Rest

Then

Rest 3 Min

Then

Bike 70 Cal (Men) 50 Cal (Women)

Score is your slowest 70/50 cal time. (They should be close to the same!)