With a Partner
1 Mile Run
150 Squats
2k Row
150 Squats
1 Mile Run

MAx: 1200m run, 120 squats, 1600m row
MVx: 800m run, 100 squats, 1200m row

GOALS + GUIDANCE: Oh man this one is going to be fun! With a buddy, split the one mile run into 400s. As one person works, the other will rest. Target 8-ish minutes for the mile. Divide the air squats however you’d like, but keep the transition fast and the movement faster! Possibly stick with sets of 25 unless someone is slowing down, then do smaller sets. Divide the 2k row into 500 meter intervals to minimize transition time (10 min or less). THEN, race through the second half of the workout! Target 30 minutes (35 min cap).

10 Rounds
100 Meter Farmer’s Carry
15/12 Calorie Bike

MCx: 70/53
MAx: 53/35, 12/9 cals
MVx: 35/26, 9/6 cals

GOALS + GUIDANCE: Shuffle the kettlebells at least 50 meters before taking a strategic break to rest to your grip. Then shuffle them back to the start. The faster you move, the less your grip is taxed. Then, bike the calories in :50 or less. Target 18 minutes (22 minute cap).

4 Rounds
20 Dumbbell Snatch
10 1-Arm Overhead Lunges
20 Goblet Squats
10 1-Arm Overhead Lunges
20 Dumbbell Snatch
Rest 2 Minutes

MCx: 50/35
MAx: 35/20
MVx: 25/15, 10 db snatch, 10 goblet lunges

GOALS + GUIDANCE: Happy St. Patty’s Day!! With a dumbbell, complete 20 total snatches (10 per side), alternating arms. Then lunge with the weight overhead in your right hand. For the goblet squats, keep your weight held in the front rack position. Lunge back with the weight overhead and in your left hand and complete the interval with another 20 snatches. You’ll rest 2 minutes between rounds so push your pace! Target 4 minutes per round, and record your total time. Target 22 minutes or less.

2k Row, 2 Mile Bike
Rest 4 Minutes
1k Row, 1 Mile Bike
Rest 2 Minutes
500 Meter Row, 0.5 Mile Bike

MAx: 1600m/1.5m, 800m/.75m, 400m/.5m
MVx: 1200m/1.25m, 600m/.5m, 300m/.5m

GOALS + GUIDANCE: This may look like a long, sweatfest, but it’s really interval training!! Complete the 2k row (8 minutes or less) and the 2 mile bike (6 minutes) in about 14-16 minutes max! The four minute rest will bring you to a full recovery. Row the 1k at a slightly faster split than the 2k (4 minutes or less) and bike slightly faster for the 1 mile bike (3-4 minutes.) Target 8 minutes max for the second interval. Then, row the 500 meters at 8-8.5/10 effort (2 minutes or less) and bike the half mile ALL OUT, for a total time of 3.5-4 minutes. Record your total time, targeting 32-35 minutes.

10 Rounds
3 Wall Walks
20 Sit Ups

MAx: 2 wall walks
MVx; 20 plank taps, 15 sit ups

GOALS + GUIDANCE: Even if wall walks are your arch-nemesis try to do a variation of the movement. Try doing less reps with full range of motion, or do the three reps moving your hands only one to two steps. The wall walks will take :60 or less every round. Then, catch your breath or make up time on the sit ups (:30 or less). Target 15 minutes.

0:00-4:00
400 Meter Run
Max Alternating DB Devil’s Press
4:00-8:00
400 Meter Run
Max Alternating DB Snatch
8:00-12:00
400 Meter Run
Max Burpees

MCx: 50/35
MAx: 300m run, 35/20
MVx: 200m, 25/15, in+outs

GOALS + GUIDANCE: You get four minutes to run 400 meters (around 2:00) and then do as many reps as possible of the designated movement. Once the four minute interval has expired, the next one starts (again with a 400m run), there is no rest between intervals. Target 30-40 reps per movement in the remaining time period, you’ll record your total reps for the entire workout.

8 Rounds
4 Toes to Bar
8 Box Jumps
16 Cal Row

MCx: 24″
MAx: knee up or pike up, 20″, 14 cals
MVx: 8 leg lifts or v-ups, 8 step ups 24/20, 12 cal row

GOALS + GUIDANCE: Small rep schemes + lots of rounds = a crowd pleaser! Keep your toes to bar unbroken for as long as possible. They will take about :12-:15. Walk to your box and immediately jump up, keeping a pace of about :03-:04 per reps. Then row the sixteen cals in :60-:75. If the row will take longer, scale to meet the time domain. Target 16 minutes.

4 Rounds
10 Cal Bike
15 Push Ups
10 Cal Bike
15 Squats
Rest 1 Minute

MAx: 8 cals, knee push ups
MVx: 6 cals, 10 knee push ups, 10 squats

GOALS + GUIDANCE: Treat this workout like a sprint. Complete the calorie bike in :45 or less, then do as many push ups as possible into the set of 15 reps before taking a break. Finish the push ups and complete the calorie bike in :45 or less again, before going all out on the 15 squats. Take one minute of rest between rounds, and record your total time. Target 13-15 minutes (17 min cap.)

10-9-8-7-6-5-4-3-2-1
Hang Power Clean
150 Meter Run

MCx: 135/95
MAx: 115/75
MVx: 75/55, 100m

GOALS + GUIDANCE: Choose a weight for the hang cleans that you can cycle through 10 reps unbroken, and keep the remaining rounds unbroken. The 150 meter run will take about :45 or less (scale to meet the time domain.) Target 12-15 minutes (15 min cap)