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. This one is 23 minutes total, including rest.

Row Version

8 Rounds
250 Meters Slow
250 Meters Sprint
Rest 1 Min

This one is pretty simple! As soon as you hit that 250 meter mark from the slow pace - you hit the gas pedal and never look back!

Bike Version

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

Score is calories.

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

This one is 23 minutes total, including rest.