Finish each run in 1:30- 2:15.
Spend no more than 3:00 (12/minute) on the burpees.
Push the pace on the runs and move consistently on the box jumps and burpees.
12 box jumps (30/24 in)
24 box jumps (24/20 in)
12 box jumps (24/20 in)
24 box jumps (20/18 in)
12 box jumps (18/12 in)
24 box jumps (18/12 in)
Rest, stretch, recover
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
WHITE BOARD BRIEF
Target time | 11:00-15:00
This workout includes a mile worth of running with lower body jumping movements between the 400’s that decrease in difficulty while increasing in reps.
Today, we want athletes to maintain a faster pace on the runs. Push to run faster, even if the box jumps and burpees will suffer. The runs shouldn’t take any longer than 2:15 and the distance can be reduced to 300-m to make that happen.
After the first run there are 12 tall box jumps. These don’t need to be a sprint, but they should be consistent, methodical, and finished in under 1:30. The second set of box jumps is at a lower height, but the reps are doubled. We’re looking for these to be done in under 2:00.
The burpees will be challenging at the end, but it’s a simple movement that can be sustained even when fatigued. Just move steady and gradually pick up the pace towards the end of the reps.
The workout ends on a 400-m run. With nothing left after this, we want everyone to empty the tank. It’ll be a struggle to run at first. Just start moving, slowly ramp it up, and plan to be running as fast as possible in the final 100-m of the workout.