RXD 3 Rounds Sprint 200m Rest 2min

2 Rounds Sprint 400m Rest 3min

1 Round Sprint 800m

FIT 3 Rounds Sprint 200m Rest 2min

2 Rounds Sprint 400m Rest 3min

1 Round Sprint 800m


Sprinting Workout today! Notice we wrote ‘Sprinting’ and not ‘Running.’ ? We really do want people to Sprint, or run as hard as they can for each effort, because no one can really sprint 800m! The work to rest ratio is double, so you should get good recovery between each effort. The total Running volume is 2.2km. It isn’t a huge amount, but it’s enough. Today is about quality over quantity!

Beyond RXD

2 rounds for individual times:
100 double unders
30 Thrusters (115/75)
3 legless rope climbs (15ft.)
– Rest 3 minutes –

NOTE: Goal is to finish each round in under 3 minutes (under 2:30 if you are really moving!). With limited rest, will you be able to match your first round time?