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REST DAY

RUN FOR DISTANCE
Advanced:Run for twenty minutes.
Intermediate: Run-walk for twenty minutes.
Basic:Powerwalk hill repeats for twenty minutes.
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BURPEE + PULL-UP CHALLENGE
Today's workout involves back-to-back ten minute challenges.
Advanced:

Perform as many burpees as possible in ten minutes
Perform as many pull-ups as possible in ten minutes

Intermediate:

Perform as many squat thrusts as possible in ten minutes
Perform as many partial, assisted, or jumping pull-ups as possible in ten minutes

Basic:

Perform as many jumping jacks as possible in ten [...]

REST DAY

SPRINT 8

Today's workout is based on a sprint protocol designed by Phil Campbell, author of Ready, Set GO! Synergy Fitness for Time-Crunched Adults.

The sprints are progressive. The first sprint begins at a jog and climaxes at 50% of maximum effort; the second sprint goes from 40% at the beginning to 60% at the climax; the [...]

REST DAY

RUN FOR DISTANCE
Advanced:Run for twenty minutes.
Intermediate: Run-walk for twenty minutes.
Basic:Powerwalk hill repeats for twenty minutes.
Post results to Comments.

RUN FOR DISTANCE
Advanced:Run for twenty minutes.
Intermediate: Run-walk for twenty minutes.
Basic:Powerwalk hill repeats for twenty minutes.
Post results to Comments.

TRIPLE UPs: PULL-UP, SIT-UP, PUSH-UP
Perform as many supersets of pull-ups, sit-ups, and push-ups as possible in twenty minutes.
A superset is done by performing one set of each exercise back to back to back with little or no rest in between. Choose a number of reps that is well below your max to prevent early burnout [...]

BURPEE + PULL-UP CHALLENGE
Today's workout involves back-to-back ten minute challenges.
Advanced:

Perform as many burpees as possible in ten minutes
Perform as many pull-ups as possible in ten minutes

Intermediate:

Perform as many squat thrusts as possible in ten minutes
Perform as many partial, assisted, or jumping pull-ups as possible in ten minutes

Basic:

Perform as many jumping jacks as possible in ten [...]