total reps


5 Rounds for Total Reps in 24 minutes

1 minute Max Burpees Over the Rope

1 minute Max Double-Unders

1 minute Max Hand Release Push-Ups

1 minute Max Jumping Lunges

1 minute Rest


In “Fight Gone Bad” style, perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute.

The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep.

Score is the total number of repetitions completed before the 24-minute clock stops. Tips and Strategy Go hard the first time to find a baseline and get a feel for the workout.

This workout can be repeated/retested. Scaling Most athletes can attempt this as it’s written, but Single-Unders can be subbed for Double-Unders, and Hand Elevated Push-Ups on a Box can be subbed in for Hand Release Push-Ups. Jumping Lunges can be reduced to Stationary Lunges.