“The fact of the matter, is that it’s just my opinion.” -Benjamin Franklin

5 rounds, 1 min per station, for max reps of:

Row / Bike Calorie


American Kettlebell Swing, 53/35 lbs

Rest 1 min

We’ll work for 3 minutes and rest for 1 in this interval style workout
Since we’re working for much longer than we’re resting, we won’t be sprinting these efforts
The goal today is to find a sustainable number to hold at each station for each round
Record your reps for each round during your rest period
Your final score for the workout is the sum total of the 5 rounds of reps
Example: 45+45+45+45+45 = 225

Choose a weight that you are capable of moving for 25+ reps unbroken when fresh
Within each round, you can expect to have enough time to complete about 1-2 big sets
Since we have rest built in, the goal is to choose a weight that allows you to keep moving
If you’re on the fence with two weights, it’s better to go with the lighter one

These are standard burpees
Chest and thighs touch the floor in the bottom
You can jump-up or step-up off the floor
Reach full extension at the top with some air under the feet and a small clap overhead

If you’re short on machines, stagger heats by 2 minutes to avoid getting backed-up

Any Machine
10-Meter Shuttle Runs

Russian KBS
Slam Balls

Let’s aim for consistency across the 5 rounds of work today
With only 1 minute of rest after 3 minutes of work, these aren’t all out sprints, rather sustainable efforts
In a perfect world, each round comes within a few reps of each other
Two options we’ll dicuss for acheiving this:
Option 1:
Work for 45 seconds on each station in the first round
Try to hold that initial rep number at each station for the remainder of the workout
This option builds in some rest, transition time, and helps avoiding burning out early on
Option 2:
Declare your first round as your lowest rep total
Try to increase your score by 1-2 reps with each round
Approaching with this strategy helps you come out under control
When you start under control, you feel like you are capable of improving on at least one station instead of simply surviving