"Goal Line"
For Time:
On the 2:00 [Until 100 Burpees]:
200 Meter Run
Max Burpees
Time Cap: 20 Minutes
"Sunday Runday"
Beginner: Run 2.5 Miles
Intermediate: Run 3 Miles
AGE GROUP
13-15 & 55+ | Same as Class
N/A
Today we have a fun style workout, go until you hit 100! Every 2 minutes athletes will head out on a run, once they are in they do as many burpees as they can until the clock hits 2 minutes. Be sure athletes are choosing a run distance that allows them time to complete burpees, and does not force rest.
Score: Time
Target Score: 10-18 Minutes
Stimulus: Recover [RPE 2-3]
Run: 1:00 Cap, aim for 0:45-0:55
Burpees: At least 10 Reps each round
Burpee Efficiency
Encourage athletes to be quick off the floor, if athletes can avoid resting on the ground, they will more than likely be able to stay moving better.
200M RUN
1:15 Time Cap
250/225m Row
200/180m Ski
12/10 Calorie Echo Bike
500/450m Bike Erg
1:00 Moderate Effort on Treadmill/Runner
16 Shuttle Runs (1 rep = 10m)
15 Burpees
BURPEES
Reduce Reps
Calorie Row, Ski, or Bike Erg
Push-Ups
No Push-Up Burpee
Mountain Climbers
Air Squats
Box Jumps
Shuttle Runs (1 rep = 10m)
COLD WEATHER SUB
Use any of the Run Modifications Above
20 Box Step-ups
15 Burpees
75 Double Unders / 100 Single Unders
50 Mountain Climbers (Per Side)
(0 - 3 minutes)
Whiteboard Brief
(3 - 9 minutes)
General Flow
(9 - 19 minutes)
Dynamic Line Drills
N/A
(19 - 25 minutes)
Practice Round
Break
Workout adjustments if needed
(25 - 45 minutes)
Look For
Post Workout Clean Up & Chat (55-60)
Durability
6 Sets For Quality:
100 Foot Reverse Sled Drag
* Rest 1-2 Minutes Between Sets
* Add Weight Each Round
* Face Sled And Drag With Straps
MINDSET
Sydney Smith
"It is the greatest of all mistakes to do nothing because you can only do little, do what you can."
Even small efforts matter; don’t let the fear of not doing enough stop you from doing something.
