“Never confuse movement, with action” – Ernest Hemingway

5 rounds, 1 min per station, for reps:


Kettlebell Swing, 70/53 lbs

Bike Erg Calorie

Rest 1 min

We’ll work for 3 minutes and then rest for 1 in this 5-round interval workout
Your final score is your total number of reps completed
Jot down your reps completed in the previous 3 minutes during your rest period

These are standard burpees
Touch your chest and thighs to the floor in the bottom
You can jump-up or step-up off the floor
Finish each rep at full extension with some air under the feet and a small clap overhead

Looking to move a moderately heavy load for the middle station
Choose a weight that you could swing for 25+ unbroken reps when fresh
Within each 1 minute window, you can expect to complete 2 sets with this weight

If you’re short on bikes, stagger heats by 2 minutes

Calories on Any Machine
10 Meter Shuttle Runs

Russian KB or Dumbbell Swings
Alt. Single Arm Dumbbell Snatch

While the final score is your total reps across the 5 rounds, we can approach this workout like the score is your lowest reps of the 5 rounds
Thinking of it in this manner can help you stay consistent in your effort across the board
When determining your initial speed, keep in mind that there is only a short 1 minute of rest between rounds
There are a couple of approaches that can be helpful in being efficient:
Envision how you’ll be moving in rounds 3-4 and try to hold that pace or rep number from the beginning
Work for around 45 seconds on each movement in the 1st round and try to hold that number of reps in rounds 2-5 when you are more fatigued
Establish the 1st round as your lowest scored round and try to either hold the same reps or increase by 1-2 reps each round