“Run For Your Life”
Duration: 30:00
On the 2:00 x 5 Sets:
7 Burpees to Target + 200 Meter Run
- Rest 3:00 -
On the 2:00 x 4 Sets:
7 Burpees to Target + 200 Meter Run
- Rest 3:00 -
On the 2:00 x 3 Sets:
7 Burpees to Target + 200 Meter Run
Score: Slowest Round
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: This Target Tuesday workout is part of a 3-week series leading to improvements in running while fatigued, to assist you in the next benchmark workout, the 1-Mile Time Trial, at the very end of June. These intervals are meant to be performed at a hard effort and fast pace.
- You should be able to complete each round in 1:30 or less, giving you at least 0:30 of rest before the next 2:00 starts. Adjust the burpee reps accordingly.
- Burpees to Target: Reach a full chest-to-ground position at the bottom of your rep and jump to reach a target just out of fingertip reach with both hands. These are typically performed under a pull-up bar, jumping up to touch the bar as your target. However, if a bar is not available, you can perform your burpees parallel to a wall, jumping up to touch the wall with the hand closest to the wall.
- Intended Intensity: RPE 8-9
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 1:00-1:30
STRATEGY
- The trap here is going out too hot in round 1. You have 12 working sets total. We ideally want your first round and your twelfth round to be nearly identical in pace. The score is your slowest round, so the goal is consistency.
- The smaller rest periods in each block won't be enough to fully recover, so make sure you aren't emptying the tank.
- Start your burpee standing directly under the pull-up bar (or target). Your hands should land a foot or two in front of the bar, so when your feet come back up, they're directly under the bar. This should allow you to immediately jump vertically to touch the bar. Then drop directly to the floor, using gravity to assist and riding your momentum down to the ground. Focus on shooting your legs out from underneath you to maximize speed.
- Transition immediately from your last burpee into the run without hesitation. Don't waste seconds at the start of the run.
- Use the 3:00 rest periods with intention. Stand up, walk around, breathe deeply, and shake out the legs.
SUBSTITUTIONS
200 METER RUN
- 250/225m Row
- 200/180m Ski
- 12/10 Calorie Echo Bike
- 500/450m Bike Erg
- 0:45 Hard Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
BURPEES TO TARGET
- Reduce Reps/Target Height
- Regular Burpees
- Same Calorie Row, Ski, or Bike Erg
- Push-ups
- No Push-up Burpee
- Up-Downs
- 14 Mountain Climbers
- 14 Air Squats
MOVEMENT PREP
400m Easy Jog
10 Air Squats
10 Deep Knee Over Toe Drives (Each)
20 Pogo Hops
5 Burpees
Perform a few 50m pace pick-ups
2 Rounds at Workout Pace:
3 Burpees
100m Run
- Rest 15-30 Seconds -