As many sets as possible in 12 minutes

Run x 200 meters
DB deadlift x 14 reps
DB push press x 14 reps
Butterfly sit up x 28 reps

Rest 30 seconds between sets

 

2 sets

Bicycle kick x 40 reps
Rest 10 seconds

Tuck up x 30 reps
Rest 10 seconds

Crossbody v up x 20 reps
Rest 30 seconds

Substitution for run x 200 meters:
Calorie on any machine x 8-10 reps / burpee x 8-10 reps / double under or single under x 50 reps

Substitution for DB deadlift x 14 reps:
Deadlift jump x 14 reps

Substitution for DB push press x 14 reps:
Push up x 14 reps

Substitution for butterfly sit up x 28 reps:
DB plank slide x 28 reps / plank to knee tap x 28 reps

Every 4 minutes for 12 minutes (3 sets)

Run x 200
DB floor press x 6-12 reps
Alternating DB snatch x 6-9 reps
Burpee over DB x 3-6 reps

Rest remaining time of each set

2 sets

Plank leg lift x 20 reps
High to low plank x 10 reps
Plank hold x 30-45 seconds

Rest 30-45 seconds between sets

Substitution for run x 200 meters:
Calorie on any machine x 8-10 reps / DB goblet squat x 20 reps / jumping lunge x 30 reps

Substitution for DB floor press x 6-12 reps:
Pike push up x 6-12 reps

Substitution for alternating DB snatch x 6-9 reps:
Plank to knee tap x 9-12 reps

Burpee over DB x 3-6 reps:
Burpee or Down up x 3-6 reps

5 sets

Against a 90 second clock

Jumping lunge x 15-18 reps
DB hang power clean x 12-15 reps
Double under or single under x max reps

Rest 60 seconds between sets

3 sets

Against a 2 minute clock

Triple crunch x 20 reps
Banded row x max reps in remaining time

Rest 30 seconds between sets

Substitution for DB hang power clean x 12-15 reps:
Tricep extension x 12-15 reps

Substitution for double under or single under x max reps:
Quick tap / mountain climber twist / bicycle kick / shoulder tap / air squat

Substitution for banded row x max reps:
Flutter kick / bicycle kick / mountain climber

For time

DB deadlift x 30 reps
Run x 400 meters
DB thruster x 20 reps
Run x 200 meters
DB squat clean x 10 reps
Run x 100 meters

Time cap: 10 minutes

3 sets

Single arm DB swing x 12 reps each side
Rest 10 seconds

Elevated plyo push up x 12 reps
Rest 10 seconds

DB front rack lunge x 6 reps each side
Rest 30 seconds

Substitution for DB deadlift x 30 reps:
Deadlift jump x 60 reps

Substitution for DB thruster x 20 reps:
Floor touch to jump x 20 reps

Substitution for DB squat clean x 10 reps:
Pop squat x 20 reps

Substitution for run x 400 / 200 / 100 meters:
Calorie on any machine x 25 / 15 / 5 reps / burpee x 20 / 10 / 5 reps / mountain climber x 80 / 60 / 40 reps

Substitution for single arm DB swing x 12 reps each side:
Shoulder tap x 24 reps

Substitution for DB front rack lunge x 6 reps each side:
Lunge x 12 reps / lateral lunge x 12 reps

5 rounds for time

Banded laying lat pulldown x 20 reps
Butterfly sit up x 20 reps
Alternating DB snatch x 10 reps

Time cap: 15 minutes

Every minute for 3 minutes (3 sets)

Banded clamshell x 15-30 seconds each side

Every minute for 3 minutes (3 sets)

Hollow hold x 30-45 seconds

Rest remaining time of each set

Substitution for banded laying lat pull down x 20 reps:
Arch snow angel x 20 reps

Substitution for alternating DB snatch x 10 reps:
Burpee or Down up x 20 10 reps

Substitution for banded clamshell x 15-30 seconds each side:
Bodyweight banded clamshell x 15-30 seconds each side