For time:

Run, 400 m

Row, 500/450 m

25 Burpee Broad Jumps, 4/3 ft

– Rest 3 mins –

Run, 400 m

Row, 500/450 m

25 Line Facing Burpees

– Rest 3 mins –

Run, 400 m

Row, 500/450 m

25 Burpee-to-Targets, 6 in

TARGET SCORE
Target time each set: 5-7 minutes
Time cap each set: 8 minutes
Large Class Target Time each set: 6-8 minutes
Large Class Time Cap each set: 10 minutes

STIMULUS and GOALS
Stimulus is moderate intensity across each set with consideration of the current set’s burpee difficulty. Athletes will perform three sets and complete a different burpee style each round. The burpee variation gets easier, but the body’s ability to recover and repeat becomes much harder as the workout goes on.

Athletes must approach the first set cautiously to see how the body reacts to the big sets. The second set is about hanging on and maintaining, while the 3rd is where we should see athletes attack until the end.