It's all about the ratio when it comes to intervals.  How much rest do you get relative to your work, often described as "work:rest."  In most cases the rest is not as long as the work, "The Chief" (3:1), Tabata (2:1), and the reason we all love "Fight Gone Bad" (5:1), are all examples of that.  Today was an example of a workout where, for most people, the rest was longer than the work.  This allows for your pace to be much faster when it is time to work, more along the lines of a sprint.  Here is Natalie and Joe finishing their burpee box jumps, going hard after their solid rest break.


8 Minute Clock:
4 Rounds for time:
1 Burpee Muscle Up
7 Box Jumps (20/24in)
- At the 8 minute mark, 3 rounds for time:
400 meter run
2 Muscle Up
- At the 20 minute mark, 2 rounds:
1 strict musle up
200 meter run
7 burpee box jumps (20/24in)