1x 800 m run
10 Ring Row
10 Spider-Man push-up
10 Hallow Rock
Every minute on the minute for 30 minutes perform:
If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.
If you’ve finished the workout before, this time add 1 rep to each exercise—i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute—and see if you can go the full 30 minutes.
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For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements and reps but try to maintain a similar interval structure.
Every minute on the minute for 20 minutes perform:
3 jumping pull-ups
6 knee push-ups
If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.