I originally programmed this workout for the Compete Every Day Workout of the Week which you can find here.

This week’s workout requires: jump rope, medball, dumbbells, pull-up bar, and lung power!

1 Round:

  • 400m Run
  • 50 Wall ball *
  • 100 Double Unders (or 200 singles)
  • 40 Lunges (weighted)
  • 50 Double Unders (or 100 singles)
  • 30 Knee to Elbow *
  • 50 Double Unders (or 100 singles)
  • 20 Pull Ups *
  • 100 Double Unders (or 200 singles)
  • 10 Burpees
  • 400m Run

*Substitutions: If you do not have a pull-up bar to do the knees to elbow or pull-ups you can sub 30 plank position knee to elbow and 20 bent over rows instead.

This workout is designed to be an endurance set. Medball suggestions: ladies; between 12-16 lbs and men between 18-20. Dumbbell suggestions on lunges: ladies; 2 x 20-25lbs and men 2 x 30-40lbs). As always; have fun!