The sequence of movements is 25 8-Count Push-Ups followed by 25 Sit-Ups. Repeat the sequence six times. The workout is complete when you have finished all six rounds.


The workout may be completed without a weight vest if needed to complete all six rounds. You may also begin with a weight vest and take it off during the workout. If additional modification is needed, keep the number of rounds at six, and reduce the number of reps by five.

If needed, you may modify the 8-Count Push-Up to a Burpee without a jump. This will reduce the number of push-ups completed by half.


This workout is all about tempo, not speed. You want to maintain the same pace throughout the workout. Strive to overcome your mental resistance and keep moving at a steady rate. You have to be consistent, not fast.


Your score will be the total time it takes to complete the entire workout.

Be sure you have adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

Movement Videos

8-Count Push-Up Sit-Up

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