Our WOD features two sprint workouts. Regardless of how fast you go on the first one, you will start the next one exactly 10 minutes later. The goal is to go as fast as possible on both and maximize the rest time between the sprint intervals. To get the best fitness gains, it might get a bit uncomfortable but that's why we show up, right?


  • Part 1. Incline Bench Press 5 x 5 E90s 

  • Part 2. Front Squat 5 x 5 E90s


Double Sprintervals 

On 0:00 complete - 

  • 10m OH Plate Lunge

  • 20 Heavy KBs

  • 30 Cal Bike

  • 20 Wallballs

  • 10 Burpees

*At 10:00 on the clock, repeat.

Score is combined time of the two intervals