*Scheduled Maintenance: If you are planning on working out during open gym today, please be aware that we will be closed between 11am - 1pm.
3 Minute Calorie Row/10m Shuttle Runs
2 Minute Burpee Box Jump Overs (24/20)
1 Minute Double Unders
Rest 2 Minutes Between Rounds
Sub Box Jump Overs
Sub Box Step Ups
For the sake of visualizing an effort, let’s think of these three rounds of 1 mile repeats. Knowing you have two minutes of rest between, you can better dictate your intensity for each round. The first six minutes should be performed at a consistent, moderate intensity throughout. It’s not about how fast you go, rather finding a speed that can be maintained throughout. The row and rope are easier to out than the burpee box jump overs. Finding a rhythm with feet will keep athletes moving for the two minute duration. Following the first round, athletes will have a good gauge and also a tangible number to help guide them for the final two rounds.