AMRAP in 15 minutes:
400m run
15 pull-ups
12 burpees
Category: .Your WODs
Run at an aggressive pace for 10 minutes.
At the 10-minute mark, turn around and run back to your starting point. Try to make it back at exactly 20 minutes.
Post distance covered in 10 minutes and total time.
Three rounds:
Row 250m + 500m + 750m
Work:Rest has a 1:1 ratio: Rest the exact time it takes you to do each interval in each set. For example, 250m row in 45 sec. rest 45 sec then 500m row, rest 500m time, row 750m, rest 750m time, row 250m, etc.
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Do the exercises in this order and don’t break it into rounds; complete each movement before moving to the next. Sub and scale as necessary.