“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
Teams of 2, as many reps as possible in 30 mins of:
Run, 100 m
1 Burpee Box Jump, 24/20 in
Run, 100 m
2 Burpee Box Jumps, 24/20 in
Run, 100 m
3 Burpee Box Jumps, 24/20 in
… Continue adding 1 Burpee Box Jump rep each round until time expires.
GENERAL
In this longer partner workout, one athlete works at a time
Both athletes will complete a full round before moving up in reps
For Example:
Athlete 1 will complete a 100 Meter Run + 1 Burpee Box Jump
Athlete 2 will complete a 100 Meter Run + 1 Burpee Box Jump
Athlete 1 will complete a 100 Meter Run + 2 Burpee Box Jump…
For scoring purposes, we’ll record the total number of burpee box jumps completed at the end of 30 minutes
100 Meter Runs do not count towards total score
RUN
If unable to Run, complete one of the following:
150 Meter Row
200 Meter Bike Erg
7/5 Calorie Assault or Echo Bike
BURPEE BOX JUMPS
These are burpee box jumps, not overs, so they require full extension at the top of each rep
Athletes can step or jump out of the burpee, but must jump to the box to complete the workout as “Rx”
STRATEGY
GENERAL
Athletes can expect to complete somewhere between 10-15 rounds
15 Rounds: 1500 meters of running and 120 Burpee Box Jumps
**10 Rounds: **1000 meters of running and 55 Burpee Box Jumps
As you get into the later rounds, the runs will likely be the same speed, but the burpee box jumps will significantly add up in time
While the rounds get longer as you go, you’ll also get more rest
RUN
The runs will be fast early, but as the workout goes on, hold a run pace that allows you to smash the burpee box jumps
BURPEE BOX JUMPS
The first half of the workout matters far less than the last half, so start smart and hold a pace that you can keep working at later on
More important than speed early on is setting yourself up for strong sets of burpee box jumps later on in the workout
In rounds 1-10, there are 55 Burpee Box Jumps
In rounds 11-15 (Only 5 Rounds), there are 65 Burpee Box Jumps
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