For Time
- 30 Push-ups
- 40 Jump Squats (use the arms like pistons)
- 50 Sit-ups
- 60 Alternating Lunges
- 70 Double Unders
RX+: Substitute Handstand Push-ups & wear a weight vest or hold a weight for the sit-ups and lunges
RX: as written
Scaled: Modify push-ups by placing hands on a bench, box or wall. Substitute 140 Single Unders
100 Burpees for Time
- Elite: <7 minutes
- Advances: <10 minutes
- Intermediate: <15 minutes
- Novice: 15+ minutes
RX: chest & thighs touch the ground, jump and clap overhead.
Scaled: Stay in high plank
Strategy Tips: don’t go out too quickly, control your breathing and don’t stop moving – it’s better to slow down than stop altogether.
Complete as many rounds as possible in 10 minutes of:
- 25 Single Unders
- 20 Alternating Reverse Lunges
- 15 Sit-ups
- 10 Air Squats
If you don’t have a jump rope then do Jumping Jacks instead of SUs. If you’re proficient at SUs then substitute Double Unders.
If you have a dumbbell or kettle bell, hold it overhead during the lunges and hold it at chest level for the goblet squats.
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