I gained strength, improved tremendously in cardio, even though I wasn't running in the program. I noticed much faster gains in strength than Crossfit and it develops a much leaner muscular look for females than I saw in Crossfit when I had a wide back and huge lats and delts yet I am much stronger
Don't wait! Breathe slowly and methodically to help you get through the time. Focus on just that exercise when you're doing it and you'll build grit and have an increase in mental toughness....just don't stop when it first gets tough....push through and you'll feel amazing afterwards! Get ready to see lean, defined muscles!