Scaling:
Experienced athletes should try for a PR in this benchmark distance run. Newer athletes should reduce the distance to complete the run in approximately 25 minutes. Intermediate athletes can perform this run as prescribed.
Run 1,000 meters
Then,
5 rounds of:
15 push-ups
20 med-ball cleans
21 burpees
Then,
Run 1,000 meters
Post time to comments.
Scaling:
This is a long workout. New athletes should reduce the volume. Intermediate athletes can perform this workout as prescribed with time restrictions for each segment.
Intermediate Option:
For time:
Run 1,000 meters (or 5 minutes)
Then, with a 20-minute time cap, work through
5 rounds of:
15 push-ups
20 med-ball cleans
21 burpees
Then,
Run the same distance
Beginner Option:
For time:
Jog 800 meters (or 5 minutes)
Then,
3 rounds of:
10 assisted push-ups
15 med-ball cleans
15 burpees
Then,
Jog the same distance
Scaling:
Experienced athletes should try for a PR in this benchmark distance run. Newer athletes should reduce the distance to complete the run in around 25 minutes. Intermediate athletes can perform this run as prescribed.
Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments.
Compare to 200318.
Scaling:
Today we have four run efforts, each for time. Experienced athletes should consider their mile PR time and shoot to pace that first mile run at about 80% effort. Increase your pace slightly for each remaining distance. Deconditioned athletes should reduce the overall volume.
Beginner Option:
For time:
Jog 1,200 meters
Rest 3 minutes
Jog 800 meters
Rest 2 minute
Jog 400 meters
Scaling:
This is a benchmark run distance. Intermediate athletes can complete this workout as prescribed. Beginner athletes should reduce the distance and intensity to keep their total effort under 40 minutes.
Beginner Option:
For distance:
Jog or walk 40 minutes