Complete 8 rounds of 20 seconds "work" followed by 10 seconds rest of:

rope jumps
400 m run
tap down crunches
400 m run
press jacks 15/20 ea.
400 m run
plate switches
400 m run

Runs are performed "straight-up" not Tabata style.
Post total reps completed for each exercise to comments.

Daily Extras - 

row as far as possible in 4 min
rest 1 min
50 v-twists 15/20 (R+L=1)
50 tic tocks R 25/35
50 tic tocks L 24/35
50 Superman back ext

Workout Notes: 

  1. It's hard to keep count on a workout like this. Try though. It'll give you something to shoot for when it comes up next.

Josh Anderson (4 hours ago)

serious question.... what muscles does this even work? clearly the point of kipping is to take the emphasis off the back. you even mention all the drive coming from the hips.. so is this a back exercise? full body?  I can't wrap my head around why this is so popular...

Reply · 

GPP Fitness (1 second ago)

+Josh Anderson the reason this is so popular is because it's terrific exercise. It is also a difficult skill for most folks to master. There are amazing healthy benefits (physical, mental, emotional, etc.) in performing skill related (athletic) movements, especially when you deliberately and skillfully combine these movements with other single-joint types of exercises. Mixing them in an artful and healthy way offers a more complete fitness and more global benefit to your body.

Fitness is not dominated by the bodybuilding world anymore. General Physical Preparedness (fitness) has evolved to become more complete in nature. Asking "what muscles does this even work?" misses the point. It assumes working an individual muscle to the exclusion of more natural movements is a valid type of healthy exercise. It is not. It never has been. In fact, participating in bodybuilding exclusively is an incomplete form of fitness and robs from your health.

That's not to say there isn't a place for bodybuilding techniques in a skillfully built program. Body shaping aesthetics are highly desirable and rightfully so. There are few other types of training which can add to your appearance in as SAFE a manner as bodybuilding techniques. So we use them. Just not to the exclusion of other healthy aspects of fitness (cardiovascular endurance, flexibility, stamina, skill development, etc).