Pure engine! Sprint and recover on your way to peak stamina, unlocking jungle-level speed and endurance.
Warm-Up
5 min alternating bike & jump rope Then 2 rounds:
- 10 inchworm walkouts
- 10 jumping jacks
- 10 bodyweight reverse lunges
Metcon
“Cheetah Chase” Buy-in: 400m run (row or 500m if inside) Then, AMRAP in 18 min:
- 15 wall balls (20/14 lbs)
- 12 box jump overs (20”/step ups)
- 15 cal row (or 12 cals bike)
Scaling:
- Use lighter ball, lower box, or step up, reduce cals/round
- Sub treadmill run (400m) if needed
Cool-Down
- Quad/hip flexor stretch: 1 min/side
- Figure-4 stretch: 1 min/side
- Breathwork: 2 min supine belly breathing
Core / Optional Finisher
Optional: 3x max hollow rocks (if energy to spare!)
Coaching Notes
Engine focus—pace the rounds so you can maintain. Form first.
Week-over-Week Progression
- Week 1: 18 min AMRAP
- Week 2: 20 min AMRAP (try to match/beat prior round count)
- Week 3: Keep 18 min, add wall ball load if you can
- Week 4: 15 min AMRAP (deload, lighter ball/box)