Thursday, march 30

“Can’t Triple Stamp a Double Stamp”

3x RFT, every 12 mins: Burpees and Runs

3 rounds, each round for time, of:

10 Burpees

Run, 200 m

15 Burpees

Run, 400 m

20 Burpees

Run, 600 m

Go every 12 mins.

Athlete Instructions

Time domain: 8 mins-10:30 per round

Time cap: 11 mins per round

Notes

Pace: Holding 6 mile or 10 km pace.

Goal: We want you to focus on holding 10 km/6 mile output throughout this workout. Allowing you to expand your aerobic threshold capacity. You should be in control throughout the entire session, the only factor that should challenge you is the endurance stamina not your running form or breathing. If that is the case, back off your speed slightly.

Primary Objective: Record each round in sub 10 mins, holding paces even across to within +/- 10 secs each round.

Secondary Objective: Work on burpee cadence and technique, falling to the ground quickly and having chest lead the way rather than belly to help with body position and fatigue in the lower back