Class Programme

Metcon (Time)

Every 3:00 for 10 rounds:

250-m row

– Score is slowest time.

All rows in 1:15 or faster.

At least 1:30 of rest between all sets.

Build to top-end speed: alternate one “sprint” round with one “slow” round.

Build endurance: aim to be consistent across all 10 sets and get slightly faster each set.

Record your slowest interval.


1) Jump Push-Up

2) 231001

3) Weighted Carry

Metcon (Time)


10 rounds for time:

12 box jump-overs (20/24 in)

12 hand-release push-ups

Stimulus & Goals

Finish this workout in 10:00-15:00.

This is a low-rep, high-round style workout that will become aerobic quickly with very little resting.

Aim to finish every round in 90 seconds or less.

Finish the hand-release push-ups in 3 sets or less.


Today is simple: move fast and transition fast. If you need to slow down, use the hand-release push-up sets if you don’t think you can go unbroken for all 10 rounds. Breaking these up into 2 sets from the beginning and see if you can hold on at the end.

Avoid rebounding the box jump-overs today. Practice the rhythm of having to step down each rep.

Metcon (No Measure)


For completion:

200-m sandbag bear-hug carry (70/100 lb)

100-m left-arm DB overhead carry (35/50 lb)

100-m right-arm DB overhead carry

200-m sandbag bear-hug carry

– Rest as needed between movements.

Stimulus & Goals

Complete the sandbag carry in 2-3 sets.

Complete the overhead carries in 1-2 sets.

Use a moderate load that feels challenging toward the end, but with which you can still walk casually.


Break the sandbag carries at the 100-m mark and rest as needed. Then, push to finish the rest of the 200 m in one set, but break if needed.

Push the overhead carries until failure, even if it means putting the DB down 20 ft before the end of the 100 m.

Take longer rests during this piece and don’t try to push the pace. Longer rest breaks with quick unbroken sets is preferable to taking a lot of breaks.