| RX | L1 | L2 |
| On the Minute x 20: Minute 1 – 20 Abmat Sit-Ups Minute 2 – 20/15 Calorie Bike Minute 3 – 50′ Dumbbell Lunge (50/35) Minute 4 – 100 Meter Sled Push (Empty) Minute 5 – 200 Meter Run |
On the Minute x 20: Minute 1 – 20 Abmat Sit-Ups Minute 2 – 20/15 Calorie Row Minute 3 – 50′ Dumbbell Lunge (35/20) Minute 4 – 100 Meter Sled Push (Empty) Minute 5 – 200 Meter Run |
On the Minute x 20: Minute 1 – 10 Abmat Sit-Ups Minute 2 – 15/10 Calorie Row Minute 3 – 25′ Dumbbell Lunge (Coaches Choice) Minute 4 – 100 Meter Sled Push (Empty) Minute 5 – 200 Meter Run |
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