Wednesday – May 13

Every 8 Minutes for 4 Sets (@0:00, 8:00, 16:00, 24:00)

800 M Run

21 Burpees

*Record times of all 4 rounds separately, aim to be consistent (within 10 seconds fastest to slowest)

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Simple and effective. This will be very much about your ability to pace the runs correctly so you don’t fall apart during the burpees. Ideally these runs take anywhere form 2:40-4:00 so you can properly attack the burpees but allow enough time for a solid recovery. Scale the distance if needed.

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SUGGESTED WARM UP

  1. 10 Walking Lunges + 5 Press Ups – 2 rounds
  2. 10 Punter Kicks + 5 Toe Touches
  3. 200 M Run (slow)
  4. 10 Fire Hydrants (each leg) + 10 Grasshoppers (slow)
  5. 400 M Run (medium)
  6. 5 Burpees slow + 5 burpees medium + 5 burpees fast
  7. Stretch/ mobilize calves and hamstrings
  8. 800 M Run (hard)
  9. If this is too much running for a warm up, cut distances approximately in half. However, it would help to see how long your 800 M run will take….

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