Day 3 is the program's first non-stop day, and the rules change: no rest between exercises, no rest between sets, no rest anywhere. The circuit is 10 seconds of high knees, 20 seconds of march steps, 10 seconds of climbers, 20 seconds of slow climbers - and then it repeats, immediately, for as many loops as your level demands: 3, 5 or 7.
The design runs on gears, not breaks. Each pair puts a sprint next to its own slower cousin: high knees cool into march steps, fast climbers into slow climbers, so recovery happens inside movement rather than instead of it. Ten seconds is short enough that you can genuinely empty the tank, and the 20-second cruise is exactly long enough to make the next sprint possible - provided you actually cruise, and don't stall.
In the 10-second bursts, chase turnover - the knees and feet should blur. March steps stay tall: chest up, arms driving, knees deliberate. Keep the hands planted under the shoulders at both climber speeds, and make the slow climbers long and controlled - a full knee drive on each side, not a lazy shuffle.
The first non-stop day teaches the one skill every circuit in this program demands: changing gears without ever touching neutral.
Make it Harder: Hold the march step knees at hip height so the recovery interval never goes fully passive.
Make it Easier: Step the fast climbers through, one foot at a time, instead of running them.
