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Mad Hatter

10 Min Clock:

Run 1 Mile

Max Burpees in remaining time

Rest 5 Min

6 Min Clock:

Run 800m

Max Burpees in remaining time

Rest 5 Min

3 Min Clock:

400m Run

Max Burpees in remaining time


:30 Jog Out/High Knees/Jumping Jacks

:30 Jog Back/Butt Kickers/Line Hops

:30 Quad Stretch and Reach

:30 Step Down and Up Plank Burpees

:15 Jog in Place

:30 Figure 4 

:30 Step Down and Up Burpees

:15 Jog in Place

:30 Down Dog+Gas Pedals

:30 Jump Back Step Up Burpees

:15 Jog in Place

:30 Knee Pulls

:30 Jump down and Up Burpees

Warm-Up Round

200m Jog

5 Burpees


Time Domains for distance:

1 Mile: 3:00/3:30 out and back

800m: 1:30/2:00 out and back

400m: :45/1:00 out and back

Time Domains for alternative Cardio Movements (Bike, Row, High Knees+Mountain Climbers, Jumping Jacks, Butt Kickers, Walk, Climb Stairs):


Burpees: Up Downs/Tuck Jumps/Push-Ups/Air Squats/Box Jumps/Lunges

WOD Guidance

Today’s all about finding that fine line, push the pace on the runs, but not too hard where you can’t come right in and push hard on the burpees. You have plenty of rest between rounds today, so treat each round as if it was your only workout for the day!

Daily Tabata



Would you rather only be able to use a fork or only be able use a spoon for the rest of your life? (No, a spork is not an alternative answer!)