For the purposes of these workouts I will use timed runs since a lot of you might not have distances marked off, but if you would like the equivalents here they are: 1 min = 200m, 2min = 400m, 4min = 800m, 8 min = 1mile. You can also sub in Rowing as needed.

#1 “I can’t feel my legs”

4 RFT:

2 min run

50 x Air Squats

2 min run

50 x Lunges

#2 “Baywatch”

30 min max distance run

*Every 2 min 15 x push-ups

#3 “Will run for Abs”

8RFT:

1 min run

25 x Sit-ups

1 min run

50 x Flutter Kicks

#4 “The Kitchen Sink”

For Time:

8 min run

50 x Push-ups

50 x Air Squats

50 x Lying Straight Leg Raises

50 x Push-ups

50 x Lunges

50 x Sit-ups

8 min run

#5 “Miracle Mile”

1 mile x Burpee Broad jumps…aka the burpee mile. This is not a typo, I have done this once. I will never do it again haha, but I can say I did it. :)

*scale to 200m, 400m, or 800m and build up to it. I believe it took somewhere around 1 hour and 20 min and about 520 burpees.