42F (working title)

• ​Pillar: Endurance
• Method: AFAP
  • Rounds: 4
• ​Required Equipment: Stopwatch, 15m straight stretch to run, yoga mat (optional)

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Round 1

Perform the number of repetitions of each exercise as quickly as possible. Position your yoga mat at the far side of your 15m stretch as you will be performing your Single Leg Hip Bridges and Situps at that end. Rest only when absolutely necessary and continue when possible. Rest between rounds for 60 seconds.

1. 15m Lunge Walk
2. 20 Single Leg Hip Bridges (10 on each side)
3. 15m Lunge Walk (back to starting point)
4. 20 Burpees
5. 15m Frog Jumps
6. 20 Situps
7. 15m Frog Jumps (back to starting point)
8. 10 Pushups
9. 2x 15m Shuttle Sprint (run to the end and back)

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Rest for 60 Seconds!

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Round 2

1. ​15m Lunge Walk
2. 20 Single Leg Hip Bridges (10 on each side)
3. 15m Lunge Walk (back to starting point)
4. 20 Burpees
5. 15m Frog Jumps
6. 20 Situps
7. 15m Frog Jumps (back to starting point)
8. 10 Pushups
9. 2x 15m Shuttle Sprint (run to the end and back)

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Rest for 60 Seconds!

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Round 3

1. ​15m Lunge Walk
2. 20 Single Leg Hip Bridges (10 on each side)
3. 15m Lunge Walk (back to starting point)
4. 20 Burpees
5. 15m Frog Jumps
6. 20 Situps
7. 15m Frog Jumps (back to starting point)
8. 10 Pushups
9. 2x 15m Shuttle Sprint (run to the end and back)

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Rest for 60 Seconds!

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Round 4

1. ​15m Lunge Walk
2. 20 Single Leg Hip Bridges (10 on each side)
3. 15m Lunge Walk (back to starting point)
4. 20 Burpees
5. 15m Frog Jumps
6. 20 Situps
7. 15m Frog Jumps (back to starting point)
8. 10 Pushups
9. 2x 15m Shuttle Sprint (run to the end and back)

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