Session 3

Objective: Work Capacity



3 Rounds

200m Run

20x Jumping Jacks

20x Jump Rope


Work Capacity:

2 Rounds

300m Sprint

Rest 1.5 minutes


Work Capacity:

20 minute AMRAP

200m Run w/ 15-25 lb. DB

20x Step-ups w. 15-25lb. DB

15m Sandbag Drag w/ 15-25lb. DB on it


Aerobic Capacity – Rotate through circuit for the remaining time:

Brisk pace:

Run 400m*

Row 400m

Ski 400m

Bike 800m


*If you cannot run, double the distance on the rower or ski erg.