Thursday, August 7
August 6, 2014
Saturday, August 9
August 8, 2014


3 Rounds of
20 High Knees in Place(10 per side)
10 Spider Lunges
20 Jumping Jacks
10 Alt Single leg Bird Pickers
20 Mountain Climbers
10 Arm Circles (each direction, both sides)

3 x 10min Rounds of the following circuit:

  1. In 2:30, complete a 500 M Row* (or max meters in 2:15); then,
  2. In 2:30, complete max rep Double Unders** (i.e., until the 5:00 mark); then,
  3. In 2:30, complete a 400 M Run; then,
  4. Rest remaining time until the 10 Min mark

Cool Down
Immediately after completing last run, continue with a 400 M walk

* 2:15 time cap for Row in order to allow for change over
** Scale Double Unders to max single skips


  1. Abbey S. says:

    Holy cardio!

  2. Jane says:

    Woooooo buddy. That was tough, but kind of enjoyable when I wasn’t having a strugglefest.

  3. Dray says:

    Still trying to get heart rate down… rowing was consistent with 1:44, 1:45 and 1:46 times for the 500s but the DUs got uglyyyy for the last round. First time it’s been pretty easy to consistently hit them but I was so tired I couldn’t keep stringing them together. Now, most likely, out for two weeks! Have fun without me!

  4. Kenna says:

    Loved this one! I slept very soundly after that. I’d like to incorporate more rowing into my routine since running apparently causes hip issues for me. I also want to buy a jump rope. I think it would be good to bring on travel.