For time


400 meter Run

100 Crunches

400 meter Run

100 Burpees

400 meter Run

150 Push-Ups

400 meter Run

200 Air Squats

400 meter Run


With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last 400 meter Run is completed.

Movement Standard For the Crunch, which is a partial Sit-Up, start by lying on the floor with the back flat on the ground. Bend the knees and keep feet flat on the ground.

Place hands crossed on the chest. Lift the shoulders and upper back completely off the ground and crunch the abdominals such that the torso moves toward the knees while keeping the lower back planted to the ground. That’s one repetition.