8×200 m w/2 min Rest
8 × 200 m, 2 min rest each.
For time
1-3-2-3 Interval Progression
3 rounds of: 1 min on/1 min off → 2 min on/2 min off → 3 min on/3 min off.
90-Second Ladder
90 s on / 1 min off → 90 s on / 45 s off → 90 s on / 30 s off → 90 s on / 15 s off → 90 s on / 30 s off → 90 s on / 45 s off → 90 s on
Burpee Mile
Cover 1600 m through burpees. Chest touches ground each rep; jump forward; next rep starts where you land. (~700–800 burpees, 75–100 min.)
Triple Murph
3× Murph back-to-back: 1 mi run, (100 pull-ups, 200 push-ups, 300 squats), 1 mi run.1st: weighted, partitioned 5/10/15. 2nd: unpartitioned. 3rd: 5/10/15.
The 500 Challenge
500 reps each of: pull-ups, push-ups, sit-ups, flutterkicks, squats. Break up any way.
1,500-Rep WOD
10 rounds of: 100 jump ropes, 10 burpees, 10 sit-ups, 10 push-ups, 10 squats, 10 pull-ups.
The Longest Mile
400 m burpees → 400 m walking lunges → 400 m bear crawl → 400 m reverse straight-leg bear crawl.