Complete as many rounds as possible in 45 minutes of: -Run 400 m -3 rope ascents, 15-ft. rope -Run 400 m -15 clapping push-ups
Scaling This long workout emphasizes running broken up by manageable sets of gymnastics movements. Modify the rope climbs and push-ups so you can complete each set in fewer than 2 minutes and get back to running. Try to maintain intensity on the runs and avoid turning them into a slow jog or walk.
Intermediate Option Complete as many rounds as possible in 45 minutes of: -Run 400 meters -2 rope ascents, 15-ft. rope -Run 400 meters -15 push-ups
Beginner Option Complete as many rounds as possible in 30 minutes of: -Run 400 meters -3 rope climbs, lying to standing -Run 400 meters -15 knee push-ups