Interval Scheme:
03:45 Work / 01:15 Rest
8 Rounds Total – One Round Per Zone
The Zones:
- KB Walking Lunges
- Run @ RPE 7
- Max KB Swings (with 10x Power Ups every time you drop the bell)
- RowErg @ RPE 7
- 30x Extreme Mountain Climbers + 15x Hollow Body Leg Raises
- SkiErg @ RPE 7
- 10x KB Deadlift to Row + 10x Frogger Pushup
- Wallballs
This workout is a pure engine-builder. Every round demands steady output, controlled pacing, and strategic firepower. With nearly four minutes of work per station, the goal isn’t to redline—it’s to stay consistent, efficient, and focused from start to finish.
You’ll move through a mix of weighted lunges, cardio sprints, explosive swings, and full-body complexes. Add in a bit of core and a splash of wallballs at the end, and you’ve got a complete system test. Nothing flashy—just simple, brutal effectiveness.
At-Home Adaptations
Don’t have all the gear? Sub smart:
- KB Walking Lunges → Weighted backpack or dumbbells
- Run → Fast feet, high knees, or stair sprints
- KB Swings → Dumbbell swings or hip thrusts
- Power Ups → Jump squats or squat thrusts
- RowErg / SkiErg → Banded rows or mountain climbers
- Wallballs → Thrusters with dumbbells or toss a soft object to a target
- Deadlift to Row → Bent-over rows with a backpack or dumbbell
- Frogger Pushups → Step back or scale reps to maintain form
Coaching Tips
- Lunges: Keep your chest tall, core braced, and stride controlled.
- Run/Cardio Machines: RPE 7 means working hard but staying in control. Don’t gas out early.
- KB Swings: Use hip power, not arms. Challenge yourself, but rest wisely—those Power Ups add up.
- Climbers & Leg Raises: Stay snappy but clean. Focus on quality, not just speed.
- Deadlift to Row & Froggers: Form first. Lock in the hinge and protect your spine.
- Wallballs: Find your rhythm. Don’t rush the squat, and follow through the toss.
The longer intervals demand mental toughness as much as physical grit. It’s about holding on when your body says stop, and pushing forward with smart intensity.
Train the Way You Want to Perform
If you’re looking for group fitness classes that actually challenge and improve your functional performance, this is it. The Academy of Self Defense in Santa Clara runs high-impact, high-quality workouts that build real strength and serious endurance.
Try a free two-week trial:
👉 Start Training
Want to see what else is offered?
👉 Explore the Fitness Program
