Warm Up

3 Rounds

  • 1:00 Row
  • 8 Push Ups
  • 8 Lunges
  • 8 Squat Jumps
  • 8 Dancing Crabs


6 Rounds

  • :50 sec Work
  • :10 sec Rest

6 Rounds

  • :40 sec Work
  • :20 sec Rest

6 Rounds

  • :30 sec Work
  • :30 sec Rest

6 Rounds

  • :20 sec Work 
  • :40 sec Rest

Today's workout is intended for an increase in power output through each 6 round segment.  Your 50 second intervals should be paced out especially with the 10 second intervals only of rest.  Gradually, the work to rest ratio decreases at 6 round segment.  I would anticipate your split to naturally decrease as you increase your power.  Every 6 minute segment the goal should be a consistent effort.  You can pay attention to your meters and try to match your meters each minute of each segment.  You will have a bit of rest time built into the workout naturally as you will need to reset your workout in the monitor.  Use the Intervals: Time workout to set your work and rest for each segment.

This one will sneak up on you!  Have fun with it!