Pull-ups: 12 Reps
Strict pull-ups are the foundation of functional strength. Hanging below a bar with your arms outstretched (A), squeeze your shoulder blades together to initiate the pull, bringing your chest up to touch the bar (B). Lower back down under control. It may be an AMRAP (as many rounds as possible), but don’t rush these. Correct form is everything.
Press-Up: 12 Reps
Balance out the pull-ups by immediately dropping to the floor to work on your pressing power. In a long-arm plank position, with your core tight and your hands below your shoulders (A), bend your elbows to lower your chest to just above the floor (B). Keep your elbows close to your body as you push back up. Split up the reps, or drop to your knees if you need to.
Split-Squat: 12 Reps per Leg
With your upper body fired up, switch the emphasis to your legs. Take a large stride forward with your right leg and a step back with your left (A). Keep your torso upright and your legs slightly bent. Now, bend your front leg, keeping your knee in line with your ankle. When your back knee touches the floor (B), drive back up. Do 12 reps on one leg, then 12 on the other.
With the bodyweight strength section completed, finish round one with a run to send your body into the fat-burning zone. You’re right to think 200m is a sprint distance, but remember you’ve got 20 minutes to get through. So, keep a consistent pace, lifting your knees high (A) and driving ahead with your arms (B). Go straight back to the pull-up bar to start another round.