Complete as many rounds as possible in 30 minutes of:

Run 400 m
2 rope climb, 15-ft. rope
Run 400 m
15 push-ups

Tips: This long workout emphasizes running broken up by manageable sets of gymnastics movements. Modify the rope climbs and push-ups so you can complete each set in fewer than 2 minutes and get back to running. Try to maintain intensity on the runs and avoid turning them into a slow jog or walk.