30 minutes de "full body-workout" avec du matériel (corde à sauter).
6 exercices - AMRAP: as many rounds as possible in 30 minutes (le plus de tours possibles en 30 minutes).

"full body-workout" de 20 minutes sans matériel. 7 exercices - AMRAP: as many rounds as possible in 20 minutes (autant de tours que possible en 20 minutes).

"full body-workout" de 25 minutes sans matériel. 7 exercices - AMRAP: as many rounds as possible in 25 minutes (autant de tours que possible en 25 minutes).

"full body-workout" de 30 minutes sans matériel (évtl. tapis de course). 3 exercices plus 3 séances de course à pied – AMRAP: as many rounds as possible in 30 minutes (autant de tours que possible en 30 minutes).

15 minutes de "lower body-workout" sans matériel. 5 exercices - AMRAP: as many rounds as possible in 15 minutes (autant de tours que possible en 15 minutes).

30 minutes de "full body-workout" avec matériel (rameur). 4 exercices plus 3 séances de rameur – AMRAP: as many rounds as possible in 30 minutes (autant de tours que possible en 30 minutes)

35 minutes de "full body-workout" avec du matériel (kettlebell & éventuellement tapis roulant). 5 exercices (unité de course incluse) – AMRAP: as many rounds as possible in 35 minutes (autant de tours que possible en 35 minutes)

"full body-workout" de 25 minutes sans matériel. 7 exercices - AMRAP: as many rounds as possible in 25 minutes (autant de tours que possible en 25 minutes).