4 rounds:
90 seconds on / 90 seconds rest
Run* + max reps:
A) Ball and body over box (50/30kg, 42″)
B) Sled drag (60/40kg)
C) Burpees
*run distance increases each round: 80m/120m/160m/200m
As the rounds progress the run gets longer, so you’ll have less time on the box, sled or burpees. Try to get as close to the previous round’s reps as possible.
Scaling:
Slamball& sled – the weight should be one you can move easily. Reduce if needed.
Box – the height can be reduced if you’re not comfortable going over 42″
Top tip:
Give yourself as much time as possible on the second movement by running fast and getting going as soon as you finish the run. You’ll have plenty of time to recover before the next round starts.
