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“3-2-1 Rest” (3 Rounds for reps)


3 Rounds:

AMRAP 3: Calorie Row

AMRAP 2: Burpee Box Jumps

AMRAP 1: Calorie Bike/Ski or Shuttle Runs

Rest 2 Minutes Between Rounds

RX+ & RX0 24/20″


60+ -Step Ups

Basics-3 Rounds, 2 min Row, 1 Min Burpee-Step Ups, :30 Shuttle Runs

Finishing out the week with a machine and bodyweight sweat session

Each round lasts for 6 minutes straight and is followed by 2 minutes of rest

Your score for each round is the total reps completed at the 3 stations

Your final score for the workout will be all 3 round scores added together

Count each calorie as a rep and each burpee box jump as a rep

Write down scores somewhere during the 2 minute rest period


You can jump-up or step-up off the ground

Jump up to the box with two feet for “RX”

Stand to full extension on top of the box to finish each rep