Workout: Run & Burpee. Type: For Time. Monostructural day, out the door. Four rounds of a 400m run into fifteen burpees. The run spikes your heart rate; the burpees keep it pinned. This is a pacing lesson, go out too hard on the first run and the burpees will teach you humility. The score is your time. 2 movements across 1 section. Created by Fiz.
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Run & Burpee

Monostructural day, out the door. Four rounds of a 400m run into fifteen burpees. The run spikes your heart rate; the burpees keep it pinned. This is a pacing lesson, go out too hard on the first run and the burpees will teach you humility. The score is your time.

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For Timeintermediategrindconditioningmetconrunning
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Format
For Time
Time cap
20 mins
Level
intermediate
The workout

For Time

4 Rounds
FOR TIME
Run 400m
Burpees 15 reps
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Run & Burpee is a for-time workout by Fiz, built from 2 movements, with a 20 mins cap. It is set at intermediate level.

How to approach Run & Burpee

Run & Burpee loads the cardiovascular system, quads, calves and chest hardest. Glutes, hamstrings and hip flexors take a share of the work too.

Run & Burpee is scored on total time: the clock stops when the last rep is done, and a faster time ranks higher. A 20 mins cap applies, so anything unfinished at the buzzer is where your score lands.

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How long does Run & Burpee take?
Run & Burpee runs to a cap of 20 mins.

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