Warm-up

• Cream Dream – Simian Mobile Disco
• I Can Talk – Two Door Cinema Club
• Up In Arms – Foo Fighters

Hill 1 (easy hill resistance)

• Be Near Me – ABC
• Dear God – XTC (attack at the end)

Rest: Crystalised – The XX

Hill 2 (moderate hill resistance)

• Head Over Heels – Tears For Fears
• Undisclosed Desires – Muse

Rest: American Dream – Better Than Ezra

Hill 3 (steep hill resistance)

• Optimistic – Radiohead
• White Flag – Gorillaz
• Tonight, Tonight – Smashing Pumpkins (attacks)

Cash-out: Call Call – The Faint

Cool down

• Home – Foo Fighters
• Fix You – Coldplay

Warm up

1. Metrorail Thru Space – Cut Chemist

Drills

1. Hold On – KT Tunstall
2. Young Folks – Peter Bjorn and John
3. Hold Tight London – The Chemical Brothers

The Hill

1. Wind It Up – Gwen Stefani
2. None Shall Pass – Aesop Rock
3. Umbrella – Rihanna
4. O Green World – Gorillaz

Flat finish

1. Starz – Smashing Pumpkins
2. Five Becomes Four – Yellowcard
3. London – Third Eye Blind
4. Save Me – Unwritten Law
5. The Pretender – Foo Fighters

Cool down

1. Car Crash – Matt Nathanson
2. Church Clothes – Matt Nathanson

warm-up

1. Go (2006 mix) – Moby
2. Just Dance – Lady GaGa
3. Keep Me from Drinking – Riverboat Gamblers
4. Sympton Finger – The Faint

intermission: Fly One Time – Ben Harper and Relentless 7 (quick water break)

workout: 3×5 min all-out sprints, 3 min recovery. recover to 65-70% max heart rate.

1. Snuff On Digital – Blaqk Audio / Dirt Room – Blue October
2. Geek USA – Smashing Pumpkins / Aeons – The Presets
3. Propane Nightmares (Celldwllers Mix) – Pendulum / If I Know You – The Presets

cool down: The Boy’s In Love – The Presets

fouls: 2 min isometric squat hold. clock stops when one person stands up.

warm up

1. Neighborhood #3 (Power Out) Arcade Fire 5:13
2. I Go Hard, I Go Home The Presets 5:04  (tabata set)

workout

1. XO Fall Out Boy 3:41
2. Falling Down Atreyu 3:00
3. In Pieces Linkin Park 3:38
4. & Down (Original Mix) Boys Noize 4:18  (hill)
5. Axle Grinder Pendulum 4:10  (30 on/30 off)
6. Five Becomes Four Yellowcard 3:30
7. Feel Good Drag Anberlin 3:08
8. The Heinrich Maneuver Interpol 3:29
9. Together The Presets 5:48  (all out efforts)
10. Be Somebody Kings of Leon 3:47
11. A Southern Thing Better Than Ezra 4:02  (hill)
12. Worked Up So Sexual The Faint 2:40
13. Let It Die Foo Fighters 4:05  (all out efforts)

cool down

1. Take Me to the Riot Stars 3:48
2. Something About You Level 42 4:25

1. All Because Of You U2
2. Heartbreaker Pat Benatar
3. Starfish And Coffee Prince
4. Doo Wop (That Thing) Lauryn Hill
5. Raspberry Swirl Tori Amos
6. Be My Escape Relient K
7. Bling (Confession of a King) The Killers
8. Beverly Hills Weezer
9. Diary of Jane Breaking Benjamin
10. The Bucket Kings of Leon
11. Stars (sophie muller watermark) Switchfoot
12. Bodyrock Moby
13. Vasoline Stone Temple Pilots
14. Daylight Better Than Ezra
15. High Speed Coldplay

1 round tabata standing sprints, then 3 rounds of:

1. moderate hill climb
2. high cadence hill climb
3. flat road sprints

warmup:

1. Neighborhood #3 (Power Out)    Arcade Fire    Funeral

tabata:

1. I Go Hard, I Go Home    The Presets    Beams

circuit 1:

1. & Down (Original Mix)    Boys Noize    Oi Oi Oi
2. Falling Down    Atreyu    Lead Sails Paper Anchor
3. Axle Grinder    Pendulum    Pendulum – Blood Sugar – Single

circuit 2:

1. The Heinrich Maneuver    Interpol    Our Love to Admire
2. Feel Good Drag    Anberlin    New Surrender
3. Five Becomes Four    Yellowcard    Paper Walls

circuit 3:

1. See You In My Nightmares (feat. Lil Wayne)    Kanye West    808s & Heartbreak (Bonus Video Version)
2. Damn Girl    Justin Timberlake    FutureSex/LoveSounds
3. Let It Die    Foo Fighters    Echoes, Silence, Patience & Grace

cool down:

1. Take Me to the Riot    Stars    In Our Bedroom After the War
2. Something About You    Level 42    World Machine

1. LCD Soundsystem – Tribulations 4:59
2. The Offspring – Million Milles away 3:38
3. Foo Fighters – Low 4:28
4. Madonna – Hang Up 3:24
5. Christina Aguilera – Ain’t No Other Man 3:48
6. Beyonce – Green Light 3:30
7. Weezer – Perfect Situation 4:15
8. Third Eye Blind – Semi-Charmed Life 4:29
9. Britney Spears and Linkin Park (mashup) – Faint Toxic 2:29
10. ACDC – Thunderstruck 4:52
11. Queens of the Stone Age – Little Sister 2:54
12. My Chemical Romance – The Sharpest Lives 3:21
13. John Mayer – Waiting On the World to Change 3:21
14. Jimmy Eat World – Closer 5:51

1. Extreme Ways by Moby (warm up)
2. Books from Boxes by Maxïmo Park
3. Troublemaker by Weezer
4. Whoa Oh! (Me Vs Everyone) by Forever the Sickest Kids
5. Shoulda Known Better by Unwritten Law
6. Slow Burn by Atreyu
7. Worked Up So Sexual by The Faint
8. Do You Wanna Know? by Alkaline Trio
9. First Time by Lifehouse
10. Earthquakes & Sharks by Brandtson
11. Everlong by Foo Fighters
12. Camisado by Panic! At The Disco
13. Out of Control (State of Emotion) by Kenna
14. Death and All His Friends by Coldplay (cool down)
15. Coyotes by Jason Mraz (cool down)

1. All Because Of You by U2 (warm up)
2. Heartbreaker by Pat Benatar
3. Starfish And Coffee by Prince
4. Doo Wop (That Thing) by Lauryn Hill
5. Raspberry Swirl by Tori Amos
6. Be My Escape by Relient K
7. Bling (Confession of a King) by The Killers
8. Beverly Hills by Weezer
9. Diary of Jane by Breaking Benjamin
10. The Bucket by Kings of Leon
11. Stars (sophie muller watermark) by Switchfoot
12. Bodyrock by Moby
13. Vasoline Stone by Temple Pilots
14. Daylight Better by Than Ezra (cool down)
15. High Speed by Coldplay (cool down)

1. Someone Great by LCD Soundsystem (warm up)
2. Live Your Life (feat. Rihanna) by T.I.
3. Cry for You by September
4. Send My Love to the Dance Floor by Cobra Starship
5. Worked Up So Sexual by The Faint
6. All You Rock & Rollers by Ghostland Observatory
7. C.S.S. Suxx by CSS
8. Oh Timbaland by Timbaland
9. March Of The Pigs by Nine Inch Nails
10. Bodysnatchers by Radiohead
11. The Way We Get By by Spoon
12. Helena by My Chemical Romance
13. Believe (Moon Version) by The Bravery (cool down)
14. Rainy Day by Coldplay (cool down)