General Warm Up (5-12)
2 rounds:
Bike 1:00 (:20 easy, :20 moderate, :20 hard)
200′ Shuttle Run*
10 Single Leg V-up
*Shuttle Run
Round 1: Side Shuffle
Round 2: Run, back pedal
Specific Warm Up (12-17)
3-5 Shuttle Run (just to work turn around skills)
+
5-10 Situps (abmat or GHD)
RX (20-40)
Every 4:00 x 5 sets
16/12 Cal Bike
10 Shuttle run
20 GHD Sit up / 32 abmat sit up
Goal: 3:00 or less per round.
*Score is total sum of time in 5 sets. Break it into seconds as a score, lower is better.
Intermediate
Every 4:00 x 5 sets
12/9 Cal Bike
8 Shuttle run
16 GHD Sit up / 24 abmat sit up
Baseline
Every 4:00 x 5 sets
8/5 Cal Bike
6 Shuttle run
16 sit up (band supported if needed)
(44-58)
Every 1:30 for 8 sets:
Odd sets) 100′ Sandbag Carry (AHAP, bear hug)
Even Sets) 100′ Sled Push (mod-heavy)
3 rounds not for time:
10 glute bridges
10 hollow rocks
10 push-ups
:30 row or bike (easy)
10 side planks per side
(0–5)
Today is all about fast efforts and core work, with a focus on pushing your threshold on the bike and run. You’ll spend enough time on the bike to feel that burn build, then be asked to transition straight into the run while your legs are already fatigued. This is intentional—we’re training your ability to handle and recover from that discomfort so you can keep moving at a high level.
Your goal is to hit hard, repeatable efforts. Scale the calories and distance so each round takes around 3:00, with the understanding that faster is better early on. After a couple of rounds, fatigue will set in and it will become harder to hold your pace, but the goal is to fight to maintain it as best you can.
Stay aggressive, especially in the early rounds, and then focus on managing the drop-off as fatigue builds. Your score is the total time across all 5 rounds, so every second matters.