I have an elementary school by my house with a .2 mile measured track. So I ran it 3 times (.6miles) then did the plyo lunges and pushups swapping out 2 at a time, then ran it twice (.4 miles), then did the squat jumps and rows swapping out 2 at a time with 25# dumbbells. Then ran it 2times and grabbed my phone and sprinted the last 1/2 lap (.5miles) and ended the time. My first 1/5 mile lap time was 1:24 my last one was 1:30 so I was pretty consistent. Stretched out to a 5k it would have been about 2 minutes faster pace than my last timed 5k, but I knew I wasn’t going to have to run that much and went a little faster than I would on a 5k but still slow enough that the runs could be a recovery from the reps. About 10 minutes of running and the rest was the 20/2->2/20 work.
No water breaks, I did stop for about 10 seconds to get my breathing back under control at about 6squats/ 16 rows.
Being a former bike racer and knowing my what it feels like to work at my 20 minute threshold and Doing Camp Gladiator (lots of rows, squats, lunges, running and pushups and I typically wear a 15# weight vest and use 25# dumbbells during those workouts) for the past 2.5 years and training for CG games (age group competitive) and obstacle course races doesn’t hurt. CG games is coming up in July, I will probably add this workout in every few weeks as an indicator of fitness, it’s very challenging and it highlites weak spots (pushups for me)
I’m not gonna say it was easy, far from it, I was still sweating like 45 minutes and a shower later...
