Tuesday 1.21.20


1 Minute Row

30 Seconds AbMat Sit-ups

1 Minute Bike

30 Seconds Russian Kettlebell Swings (Light Weight)

1 Minute Shuttle Runs

30 Seconds Walkouts


Take 10 minutes to work on (strict time cap):

Rope Climbs


Sled Pulls

**Your coach will help you with the best progression for you!


5 Rounds:

4 minute rounds:

30/20 Calorie Row

20/14 Calorie Assault Bike

AMRAP Shuttle Runs (down is 1, back is 2, down is 3, etc.)

4 Minute Rest Between Rounds

*score is the lowest # of shuttle runs in any round. You should have at least 1 minute for the sprints. Scale accordingly. This is a longer workout!


• We want around 1 minute at the shuttle run station, so adjust the machine calories as needed or cap the row and bike at 3 minutes

• With a good amount of rest built in, we’re looking to bring the intensity in these short and simple intervals

• In the 4-minute windows, you’ll complete the listed number of calories on the rower and bike before moving on to the scored station, the shuttle runs

• Every time one point of your body passes beyond the rig, count 1 rep

• Record total shuttle runs for each of the 5 rounds, with you final score being the lowest number of all the rounds


Couch Stretch: 1 Minute Each Side

Wrist Stretches: 30 Second Each Direction

Handstand Hold Stretch: Accumulate 1 Min