In class today we are working through a longer endurance piece. Traditional 'cardio' might include 30 minutes of walking or running on a treadmill. In functional fitness you can get increased cardio by varying the movements to recruite more muscles to give the heart and body a better, more well rounded workout. 

We have a 30 minute time cap, but try to get the chipper done before time expires. Is running your forté? Check out the "Iron Status" scaling to make a bit longer.


  • Rope Climbs


For Time (30 minute time cap)

  • 800m Run
  • 40 KB Swings (Grn/Ylw)
  • 20 Burpee Box Jump Overs (24/20)
  • 40 Alternating DB snatch (35/25)
  • 800m Run
  • 40 Alt. DB Snatch
  • 20 BBJO
  • 40 KB Swings
  • 800m Run


 Iron Status (higher) - heavier KB, 50/35 DB weight, 1200m run in the middle

  • 1- lighter KB & Step Overs
  • 2 - 600m run, lighter KB/DB, Step overs