For time


3 Rounds of:

12 Squat Jumps

12 Hand Release Push-Ups

12 Wide-Arm Push-Ups

20 Straight Leg Raises Directly into,

3 Rounds of:

10 Tuck Jumps

20 Shoulder Tap Push-Ups

20 Alternating Airborne Lunges

10 V-Ups

Finally, 3 Rounds of:

60 second Plank

25 Half-Jacks

20 4-Count Mountain Climbers

15 Air Squats


The sequence of the workout is three rounds of each circuit before moving on to the next.

You can move from one circuit to the next without pausing. Take breaks as needed.

Score is the total time to complete all 9 rounds. Movement Standards Airborne Lunge: Perform a reverse Lunge with the shin of the trailing leg parallel to the ground. As you dip for the Lunge, only allow the knee to touch the floor.

The foot stays off the ground. Alternate the legs to each repetition.

Half Jack: Perform a standard Jumping Jack with the arms staying on your side at all times. Intended Stimulus This workout is an all-out effort. The first two circuits should feel relatively easy, with controlled, rhythmic breathing.

The third circuit should feel like running up a steep hill. Your heart rate will be high and it should feel much more challenging to maintain your pace. Scaling Advanced athletes should wear a weight vest of their choice.

For all athletes, the key to achieving the intended stimulus is choosing a weight or modification that allows you to work continuously.