With a 35 min time cap:

5 burpees
5 situps
5 pushups (strict)
5 pullups
5 jump squats
200 m run

10 burpees
10 situps
10 pushups (strict)
10 pullups
10 jump squats
200 m run

… continue to add 5 reps to each exercise until 35 mins of time have elapsed. Be sure to finish the round you are on when the clock runs out! Post rounds completed to comments.

Daily Extras - Complete one more round of your highest rep round.

Workout Notes:

  1. Another Shmoopy original! Thank you Shmoop!

  2. Do as many strict pushups per round as is possible for you, then snake them. Keep track of how many snakes you did.

  3. Pullups are kipping. If you can’t kip, do jumping pullups. If no jumping pullups do lat pulldowns.

  4. Don’t care how high you come off the ground during the jump squats, but there must be daylight.

  5. If it is foul weather where you are, sub run for 1 min cardio, preferably rope jumps or switches.

  6. It’s a new workout. Need your feedback. Please post rounds completed to comments!


Mid-back pain is a new phenomena in the fitness world. Here’s what causes it: