5 Rounds:

400M Run

20 Burpee Box Jumps (24/20)

50 Double Unders


*2 Min Rest between Rounds


Score = Slowest Round


40 Min Time Cap

So, with a running 40-minute clock, the goal is to get all 5 sets in prior to the time cap.  That said, it would be a good idea to move at a fast rate through the run and Burpee Box Jumps, and then be proficient on the DUs.  Also, the 2-minute break will allow you to catch your breath prior to going fast in the next round.


Scaling Options:

Run -> 500M Row

Box height -> 20/16 (or 30/24 for Elite)

DUs -> 100 SUs


Cool Down:

Calf stretch on rig – 2 min per calf


Frog Stretch – 3 min

Video courtesy of SOFlete.  Quick demo of the Frog Stretch.

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