Every 3 Minutes x 7 Rounds:
400 Meter Run
12 Toes to Bar

  • This all bodyweight interval workout is designed to be a strong, yet sustainable effort
  • Every 3 minutes, you’ll complete a 400 meter run and 12 toes to bar, then rest with whatever time remains in the window
  • Work times will range between 1:30-2:20
  • This gives you 0:40-1:30 of rest between sets
  • To make sure you have enough recovery time, cap each round at 2:20
  • Rounds begin on the [0-3-6-9-12-15-18]
  • Record the time it takes to complete each round
  • Your score will be the slowest time of the 7 efforts

At Home Workout

Every 3 Minutes x 7 Rounds:
400 Meter Run
12 Toes to Bar