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.