Running and Burpees....'nuff said!

The workouts that we like the least are the ones we need to do the most

Team!
I can see the expression on all of your faces, and I totally get it. But this week we are going to find the fitness magic in training those areas that might not be our strong suits. We have two familiar movements in an ascending repetition scheme and a set time domain. As always, there are movement modifications for all fitness levels. 
Enjoy!
-Carla

This is a modification of a short and spicy workout from the CrossFit archives challenging your burpee skills under the fatigue generated by a short run. You have intervals of 2 minutes each. Each interval begins with a 200 meters(m) run, which should take ~45 seconds. If you cannot run 200m in 45 seconds, then scale the distance that works for completion in 45 seconds. Alternatively you can select another cardiovascuar activity option to perform for 45 seconds such as rowing, biking, jump rope or even brisk walking. Once the run is complete, perform 2 burpees. Take the remainder of the 2 minute interval to rest. For the next interval, run 200 meters and once complete, perform 3 burpees, and so on for each interval, adding 1 burpees each time until you cannot complete the two movements in the 2 minute interval.

This is a test of not just physical performance, but also of mental grit. The workload increases as fatigue increases with a sense of “the walls closing in” as the rest available for each interval di minishes. Don’t panic! Stay focused, steady and efficient, one rep at a time. You might surprise yourself!

Warm Up

AMRAP 5 (As many rounds as possible in 5 minutes)

• 100m light jog (or 30 seconds of other easy cardio movement)

• 5 up-downs

Movement Practice

Take 5-10 minutes to select your options for the workout. Test out the run and find a distance up to 200m that you can complete in 45 seconds. For the burpees, check out the various burpee modifications and select an option that works best for you. Up-downs can also be substituted for burpees.

Workout

Set a timer mode for EMOM (every minute on the minute) and set 2 minute intervals. Since we don’t know how many rounds you will complete, set a high number, such as 15 rounds on your timer to ensure you have enough rounds to work with. Alternatively, set a standard timer and keep track of the 2-minute intervals mentally. You will begin a new interval at 0:00, 2:00, 4:00, 6:00, etc.

Every 2:00 for as many rounds as possible

• 200m run (or other cardio option for 45 seconds)

• 2 burpees

  Add 1 burpee each round until the burpees and the run can no longer be completed in the 2 minute interval. Your score is the number of completed rounds.

  *Modification: If you can do 10 burpees in 1 minute confidently, add 2 burpees per round instead of just 1.

Cool Down

Workouts like this one can be very stimulating for your cortisol system so extra care needs to be taken to dial that system back done and recover. This is a shorter workout, so no excuses! Take time to cool-down. and check out the bonus foam-rolling for a little extra tissue care! #dontskiptheyoga

20-minute Post-workout Yoga for Tired, Sore Muscles

10-minute follow along full-body foam rolling.