For TimeAdvanced~10 min

Intervals

For time:

21 box jump-overs (24/20 in) (step-down)

15-calorie row

9 burpee box jump-overs (48/36 in)

21 box jump-overs (24/20 in) (step-down)

15-calorie row

9 burpee box jump-overs (48/36 in)

Rest until 6-minute mark

9 burpee box jump-overs (48/36 in)

15-calorie row

21 box jump-overs (24/20 in) (step-down)

9 burpee box jump-overs (48/36 in)

15-calorie row

Equipment

BoxRowing Machine

Stimulus: High-intensity interval workout with forced rest. Two fast chippers (sub-4:30 each) separated by rest. Explosive hip extension power, cardio threshold, and sustained pace under fatigue.
Score Type: Time
Rep Scheme: Chipper