Ski-Erg/Row
Triples
1 min on
1 min off
2 min on
1 min off
3 min on
2 min rest
3 rounds
1200
100m AFAP
1 minute rest
12 rounds
500
500m AFAP
90 seconds rest
12 rounds
Debt Collector
1000m
60 seconds rest
3 rounds
500m
45 seconds rest
4 rounds
250m
30 seconds rest
5 rounds
Clean Out
1 minute on
Bodyweight Squats 30 seconds
30 seconds rest
20 rounds
5k
10k
Assault Bike
Max Cal
1 minute on (max calories)
2 minutes off
7 rounds
Pyramid
Minute 1: 10 second sprint / 50 seconds rest
Minute 2: 20 second sprint / 40 seconds rest
Minute 3: 30 second sprint / 30 seconds rest
Minute 4: 40 second sprint / 20 seconds rest
Minute 5: 50 second sprint / 10 seconds rest
Minute 6: 40 second sprint / 20 seconds rest
Minute 7: 30 second sprint / 30 seconds rest
Minute 8: 20 second sprint / 40 seconds rest
Minute 9: 10 second sprint / 50 seconds rest
10 Up Assault
10 Calories
10 Hand Release Push-Ups
10 rounds
Hang Man
1 minute on
30 seconds rest > 5 Pull-Ups
20 rounds
Run
Cooper Test
1.5 miles / 2.4km
Cooper Test
12 minutes
5k
10k
Parkway 40’s
A1. 10 yard Sprint (start position)
2-4 rounds
B1. 40 yard Sprints
5-10 rounds
C1. Double Broad Jump
10 rounds
Everything
THREESOME
“Easy”
Round 1 Round 2 Round 3
20 seconds 40 seconds 1 minute Row
20 seconds 40 seconds 1 minute Ski-Erg
20 seconds 40 seconds 1 minute Assault Bike
“Medium”
Round 1 Round 2 Round 3
40 seconds 80 seconds 2 minute Row
40 seconds 80 seconds 2 minute Ski-Erg
40 seconds 80 seconds 2 minute Assault Bike
“Hard”
Round 1 Round 2 Round 3
1 minute 2 minute 3 minute Row
1 minute 2 minute 3 minute Ski-Erg
1 minute 2 minute 3 minute Assault Bike