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.
- Format
- For Time
- Time cap
- 20 mins
- Level
- intermediate
For Time
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Open in FizRun & 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. Go out slower than feels natural: the opening effort is the one you can most afford to give away, and the positions you protect early are what you'll still have at the end.
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.