With a running clock…

From 0:00 – 6:00

800M Run


From 6:00-12:00

5 Min AMRAP:

15 Pull Ups

21 KB Swings (53/35)


From 12:00 – 18:00

800M Run


From 18:00 – 24:00


Hand Rel Push Ups

Goblet Squats (53/35)

So, in the running potions, if you are able to finish the run in under 6 minutes, any time left in those six-minute segments is rest.  Also, in the AMRAP, you will have one minute of rest prior to starting your next run.  The final couplet is an all out sprint to finish under the time cap (6 min)  Score all 4 components separately in your training log.


Scaling Options:

Run -> 1K Row

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe

KB weight -> 35/25 -> as needed

Hand Rel Push Ups -> Push Up off bench


Cool Down:

Calf stretch on rig – 1 min per side


Couch Stretch – 2 min per side


Banded lat stretch – 1 min per side

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