For time:

rd 1 - 
10 deadlifts 135/95
10 pullups
10 power cleans 135/95
400m run
400m row

rd 2 - 
8 deadlifts 135/95
8 pullups
8 power cleans  135/95
400m run
400m row

rd 3 - 
6 deadlifts 135/95
6 pullups
6 power cleans  135/95
400m run
400m row

Rest 5 min. then, "Flip-Flop"

Using a Tabata clock, pick a couplet below and start storming. Complete as many reps as possible for Exercise #1 during the first 20 sec. When you hear the bell, transition immediately (NO REST) to the second exercise (#2) and perform as many reps as possible for 10 seconds. Continue moving back and forth between exercises (without rest) until you've completed 8 rounds of each.

Upon completing 8 rounds of each, rest for 1 min. Then flip-flop the exercises so that you are now doing 20 sec of exercise #2 and 10 sec of exercise #1 of the SAME couplet.

After you've completed each couplet TWO TIMES THROUGH after flip-flopping the order of exercises ONCE, you may put that couplet to bed and storm the next one. Rest only 1 minute between couplets.

first couplet:  
ex #1 - v-ups
ex #2 - situps

second couplet:
tic-tocks R 25/35
tic-tocks L 25/35

Workout Notes: 

  • Remember, you have to do each couplet ONLY twice. Do it first with ex #1 in the :20 sec spot, then do it again with ex #2 in the 20 sec spot. 
  • Try to minimize transition times. You'll need to keep equipment VERY close. If you let 5 seconds go by during the transition you'll waste a very high percentage of the benefits of this workout.

Kate and Kenz on Ben Lomond peak!