FOR TIME
Run 1600m
150 Double Unders
50 Burpees
Run 800m
100 Double Unders
35 Burpees
Run 400m
50 Double Unders
20 Burpees
Specific Warm Up
No general warm up needed today! Start with the Hinshaw Warm Up and then run 200-400m at an easy-moderate pace.
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Then, spend 5-10min working on your Double Unders and Burpees. We have a long one on our hands today, so when you’re ready, ain’t nothin’ to it but to do it!
Workout of the Day
FOR TIME
Run 1600m
150 Double Unders
50 Burpees
Run 800m
100 Double Unders
35 Burpees
Run 400m
50 Double Unders
20 Burpees
Workout Notes
This workout looks like a doozy! For you Beyond the Whiteboard users, this workout (if performed as written) counts towards your fitness level in the LONG category. Times range from 25-30min on this beast, so strap in for a long one!
Run Modifications
This is a lot of running! If you would like to do the full distances but on a different cardio page, see our Cardio Page for equivalents. If you are looking to do your cardio for approximate chunks of time instead of distance equivalents, use the following as a guideline:
1600m Run: 7-8min
800m Run: 3-4min
400m Run: 1:30-2min
Of course, if those times are too long for your level, bring them down to whatever works for you!
Double Under Modifications
Whether you are doing Penguin Taps, Single Unders, or Jumping Jacks, today we can just keep the numbers the same for the sake of simplicity. However, those numbers are huge! Feel free to create your own descending rep scheme like 100-75-50 or 75-50-25 or whatever works for you!
Burpee Modifications
The burpee itself can be modified in several ways found in the burpee video or you can change them to Squat Thrusts or 8 Count Body Builders. However, my strongest recommendation is to modify the sheer number of burpees in this bad boy! It’s a lot! Bring it down to whatever number works best for you. If you are looking to make it a time-based endeavor, use something like:
50 Burpees = 3:00
35 Burpees = 2:00
20 Burpees = 1:00
Optional Accessory Work
3-5 Rounds
:30 Hang Power Cleans - Right Arm
:30 Push Press - Right Arm
:30 Hang Power Cleans - Left Arm
:30 Push Press - Left Arm
:30 Rest
Cool Down
1-2min of Calf Stretches
1-2min of Child’s Pose
All the Legs Up The Wall!
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