Begin each 10:00 with the press, carry, and run before accumulating as many pull-ups as you can in the remaining 10:00 window. Then move directly into the next round with no rest between rounds.

Score: Reps

Intended Intensity: RPE 6-8

Target Loading: Light-Moderate 

Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

Target Score: Men: 50-75 Reps / Women: 30-50 Reps

Choose weights/reps/variations that allow you to complete the floor press, farmer's carry, and run in 9:00 or less, giving you at least 1:00 on the strict pull-ups every round.

Alternating Bench Press: Begin with both dumbbells locked out above you. Lower one dumbbell until the dumbbell touches your chest, then press it back up until your arm is fully extended above you, then do the same on the other arm. Alternate which arm presses every rep, with the other arm locked out at the top. You'll complete 20 reps on each arm for a total of 40 reps. 

Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). We are aiming to complete this carry in no more than 3 sets. If you cannot achieve that, please adjust your weight. 

Initiation of the Pull

Check that the pull-up starts with the scapulae initiating the movement, followed by elbow flexion. This ensures engagement of the back muscles rather than relying solely on the arms.

Treat each round like a controlled sprint with a payoff at the end. The goal is to arrive at the pull-up bar with just enough left in the tank to capitalize on the window without being too fatigued.

Keep your transitions tight and intentional. Move directly from the bench to the carry, and from the carry into the run without hesitation. Small moments add up over three rounds.

Pace the run like a reset, not a recovery. It should be steady, but not slow. Use it to bring your heart rate down and mentally prep for the next pull-up set.

ALTERNATING DUMBBELL FLOOR PRESS

Dumbbell Bench Press
Barbell Bench Press
Hand-Release Push-ups
Push-Ups
Burpees

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FARMER’S CARRY

Reduce Loading/Distance
Sub Kettlebells or Plates
2:00 Farmer’s Carry March in Place
2:00 Farmer’s Carry Hold

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800M RUN

5:00 Time Cap
1,000/900m Row
800/720m Ski
50/40 Calorie Echo Bike
2,000/1,800m Bike Erg
4:00 Moderate Effort on Treadmill/Runner

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STRICT PULL-UPS 

Banded Strict Pull-Ups 
Kipping Pull-ups
Jumping Pull-ups with Controlled Descent 
Ring Rows 
Alternating Dumbbell Plank Rows (Renegade Row)