The Low Down:

Repeat for as many rounds as possible before the 30-minute clock stops.

Score:
Total number of rounds completed in 30 minutes.

💡 Tips & Strategy

• Pacing: Set a sustainable running speed early — one you can maintain for the full duration.

• Bodyweight Movements: Aim for unbroken sets on air squats and push-ups where possible.

• Burpees: Keep them steady and consistent—find a rhythm that minimises rest.

• Mental Game: This one’s long, sweaty, and relentless. Control your breathing and keep moving.

Scaling Options:

• Shorten the AMRAP to 15 minutes, or

• Cut all distances and reps by half for a reduced workload.