Level 1

Sprint 400 meters

At the 5 minute mark begin

10 Rounds (Every 30 Seconds)

10 Ring Rows

6 Box Jumps

Rest 2 minutes

500 Meter Row

*Run more than 2 minute 0 seconds

*Row more than 2 minute 15 seconds

Level 2

Sprint 400 meters

At the 5 minute mark begin

10 Rounds (Every 30 Seconds)

4/2 Pull Ups

6 Box Jumps, 20/16″

Rest 2 minutes

500 Meter Row

*Run less than 2 minute 0 seconds

*Row less than 2 minute 15 seconds

Level 3

Sprint 400 meters

At the 5 minute mark begin

10 Rounds (Every 30 Seconds)

8/5 Pull Ups

8 Box Jumps, 24/20″

Rest 2 minutes

500 Meter Row

*Run less than 1 minute 40 seconds

*Row less than 2 minute 0 seconds

Level 4 Rx

Sprint 400 meters

At the 5 minute mark begin

10 Rounds (Every 30 Seconds)

10/8 Pull Ups

10 Box Jumps, 24/20″

Rest 2 minutes

500 Meter Row

*Run less than 1 minute 20 seconds

*Row less than 1 minute 45 seconds

Motivation

Strength

Day 1, 2, or 3

Strategy

Another 3 part workout.  We are helping you take the guess work out of how fast to go during a workout.  We are breaking these workouts into 30 second intervals.  Try to accomplish the pull ups in 30 seconds and then complete the box jumps in the next 30 seconds.  This will keep you on a pace that will allow you to complete the workout in the designed requirement.  This also gives you a better way to asses if you are in the right level.  Remember each workout varies.  You may be better at some movements than others.  We want everyone to get their first pull up or improve their efficiency at pull ups.  At the same time we want to see you get better at running and rowing.  To get better at these movements there are two trains of thought.  Do them a lot at a slow pace or do just a few at a really fast pace.  I assume you would rather run one 400 meter run then to do 4 of them.  Same with rowing.  There is a lot you can learn about your abilities in today’s workout.  

Get more Awesome: 40 Ab Mat Sit Ups