"Bungee Jumping"
On the 3:00 x 7 Rounds:
400 Meter Run
12 Burpees
Score: Slowest Round
On the 3:00 x 7 Rounds:
400 Meter Run
5 Burpee Bar Muscle-Ups
Score: Slowest Round
* Score: Slowest round
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.
Score | Slowest round.
Run | 2:00 or less today.
Burpees | About :40 of work, we should have a short rest before starting our next run.
Threshold pace
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.
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
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.
(0-3 minutes)
Whiteboard Brief
(3-12 minutes)
General flow
Line drills 25’ each
(12-22 minutes)
Burpee | tell, show, do, check
N/A
(22-28 minutes)
Practice Round
Break
Workout adjustments if needed
(28-49 minutes)
Look For
Post Workout Clean Up & Chat (49-60)
Gun Show
2-3 Sets For Quality:
7 Dumbbell Hammer Curls (Bottom Half)
7 Dumbbell Hammer Curls (Top Half)
7 Dumbbell Hammer Curls (Full Range)
Rest 2-3 Minutes Between Sets
