5 sets:
On a 2-minute clock:
400-meter run
Complete as many knees-to-elbows as possible in the remaining time.
Rest 2 minutes between sets.
Post reps to comments.
Scaling:
Today’s workout contains five sprints. The pace is meant to be pushed on each run so you can give yourself as much time as possible to perform knees-to-elbows. Scale the distance of the run to give yourself at least 20 seconds on the pull-up bar. Work hard and have fun today.
Intermediate option:
5 sets:
On a 2-minute clock:
300-meter run
Complete as many knees-to-elbows as possible in the remaining time.
Rest 2 minutes between sets.
Beginner option:
5 sets:
On a 2-minute clock:
200-meter run
Complete as many hanging knee raises as possible in the remaining time.
Rest 2 minutes between sets.
Resources:
Efficiency Tips: Knees-to-elbows/Toes-to-bar With Chris Spealler
Hanging Knee Raises
See the “Interval Training” section in “What Is Fitness?” to learn more about which energy pathway this workout trains.
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Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.