Give this one a try when you have a minute (or a few more):
3 Rounds as fast as possible:
- Male RX: 50lbs DB (scale as needed)
- Women RX: 35lbs DB (scale as needed)
This workout is going to be a burner, as it is designed to never let you catch your breath. Sandwiching the cleans between the run and burpees will do that to you, but that is entirely intentional. This will both push your mental game and cardiovascular endurance. Like some of my other workouts, you’ll want to find a movement that is a “rest.” For me, this is actually the burpees. Your heart rate will be through the roof, but as long as you keep a steady pace here, you won’t lose time and will be ready to attack the run. Make sure to stretch your wrists before and lower back after–the cleans/burpees might light it up!
Here is a fun little interval run to get the blood flowing before we celebrate America in style.
- 800m run easy pace, run 400m hard, 800m run easy pace
- 600m run easy pace, run 400m hard, 600m run easy pace
- 400m run easy pace, run 400m hard, 400m run easy pace
- 200m run easy pace, run 400m hard, 200m run easy pace
- 400m run easy pace, run 200m hard, 400m run easy pace
- 300m run easy pace, run 200m hard, 300m run easy pace
- 200m run easy pace, run 200m hard, 200m run easy pace
- 100m run easy pace, run 200m hard, 100m run easy pace
I’ve done this workout a few times and really like the structure of it. You get a lot of running in, but you’re constantly changing your pace and heart rate. For the 400/200m hard runs, I suggest going at about an 80% pace of your sprint. You shouldn’t be exhausted after, but your heart rate should have picked up significantly. When doing this, feel free to watch this documentary to pass the time.