PERFORMANCE
ON A 4:00 RUNNING CLOCK...
100m Run
25 Sit-Ups
25 Overhead Squats @42,5/30 kg
-Rest w/ Time Remaining-
ON A 6:00 RUNNING CLOCK...
300m Run
35 Sit-Ups
20 Overhead Squats @52,5/25 kg
-Rest w/ Time Remaining-
ON A 8:00 RUNNING CLOCK...
600m Run
45 Sit-Ups
15 Overhead Squats @60/42,5 kg

*If the OHS is not an option, change to Front Squat.

FITNESS
ON A 4:00 RUNNING CLOCK...
100m Run
25 Sit-Ups
25 Front Squats @light
-Rest w/ Time Remaining-
ON A 6:00 RUNNING CLOCK...
300m Run
35 Sit-Ups
20 Front Squats @moderate
-Rest w/ Time Remaining-
ON A 8:00 RUNNING CLOCK...
600m Run
45 Sit-Ups
15 Front Squats @heavy

*Take time it took to finish each section and add together to get total time. EX: 2:30 + 4:15 + 6:25 = 13:10 total time.