Workout of the Day

In 12 Minutes
Run 1 mile +
max meter Row

Although part 1 has 2 elements, we really want you to push the pace on the mile (don’t game the mile to get more meters). The meters in the remaining time help to test your aerobic capacity and give an opportunity to see what you can sustain.

Score your meters, but definitely note your mile time.


Row | Run

6 Strict Pull Ups
12 HR Push Ups
18 Sit Ups


Pull-up (Kipping) | Pull-up (Strict)