2024-08-22

• Overview: We've got a simple, but not easy piece for you today. Burpees and running are a potent combination, especially when we are on a clock. We want to find a run pace that allows us to get in with at least a minute to immediately get to work on our burpees.
• Run: 2:00 or less today.
• Burpees: About :40 of work, we should have a short rest before starting our next run.
• Score: Slowest round.

• Athletes should be aiming to push the pace a bit today and earn themselves some rest before having to start their next round. This being said, we need to operate at just below our threshold pace to be consistent across our rounds.
• We should aim for our splits to be within about :10-:15 seconds of each other across the workout, if you come out too hot you'll burn out and if you start out too slow, you'll be playing catch up the rest of the piece to settle into a pace.
• Athletes should try to have :15-:30 of rest each round at their sustainable pace.

400M RUN

• Reduce Distance
• 2:00 Time Cap
• 500/450m Row
• 400/360m Ski
• 1000/900m Bike Erg
• 2:00 Effort on Air Runner/Treadmill
• 25/20 Calorie Echo/Assault

BURPEES

• Reduce Reps
• No Push-Up Burpee
• Sub Push-Ups
• :45 Time Cap
• :30-:40 Effort On Any Machine
• Sub Box Jumps
• Sub Light Kettlebell Swing

3 Rounds [Increase Intensity Each Round]:
100m Run
3 Burpees

Rest 1:00

200m Run
6 Burpees

Rest 1:00

300m Run
9 Burpees