Article by: Jasper Goddard

Looking to switch up your fitness routine? Meet Jasper, a junior at UNCC and a future Marine Corps officer, who has designed a series of intense workouts to push your limits. These routines are crafted to get you sweating and prepare you for anything—just like Jasper is preparing for Officer School. Give them a try and test your endurance!

Workout #1: Row & Strength Endurance

Warm-Up:

    • Banded shoulder stretching
    • 10-minute jog
    • 2000m row @ 2:10 - 2:15/500m


Work (Complete as fast as possible, push your pace!):

    • 1500m row @ 1:50 - 2:00/500m
    • 50 Pull-ups
    • 1250m row @ 1:50 - 2:00/500m
    • 50 Ring dips
    • 1000m row @ 1:50 - 2:00/500m
    • 50 Hand-release push-ups
    • 750m row @ 1:40 - 1:50/500m
    • 50 Hanging leg raises
    • 500m row @ 1:30 - 1:45/500m
    • 2-minute plank

Cool Down:

    • 10-minute jog
    • 10-minute static stretching

Workout #2: Speed & Strength Challenge

Warm-Up:

    • 15m A Skips
    • 15m B Skips
    • 15m Walking Leg Raises
    • 15m High Knees
    • 15m Butt Kicks
    • 10 Pull-ups
    • 3-minute plank

Work (5 Sets):

    • 1 Mile @ desired 3-mile pace
    • 10 Burpees
    • 10 Pull-ups
    • 10 Toes to Bar

Cool Down:

    • 10-minute jog
    • 10-minute stretches

Workout #3: AMRAP Strength & Conditioning

Warm-Up (Descending Ladder: 10 → 1):

    • Alternating 1-arm kettlebell swings (10 reps per arm, decreasing each round)
    • 15 Hand-release push-ups

Work (Complete as many rounds as possible in 20 minutes):

    • 400m run
    • 10 Pull-ups
    • 10 Kettlebell Swings
    • 10 Kettlebell Squats
    • 200m Farmers Carry

Push Your Limits!

Jasper’s high-intensity workouts are designed to test your endurance and strength. Whether you're training for an event or simply looking to challenge yourself, these routines will take your fitness to the next level. Try them out and let us know how you did in the comments below!