Running Death by Burpees

Death by Burpees

Ok  I've seen workouts involving burpees that are a lot worse (hello Crossfit Games 14.5), but I like this one a lot.  Mostly because I made it up, but also because anyone can do it anywhere.  If you are a hiker, runner, crossfitter, or OCR athlete, use this to learn how to push hard through fatigue. Whether you are at the tail end of a marathon, or running after coming off an obstacle, you will be able to deal with the tiredness easier.     

Vermont World championships
My chest made it down - I promise.

First off, this requires correct burpee form - hands up with jump at the top, chest goes to ground in the push up position (can be done on knees). 

I really like workouts with variety as I go along.  This one is great to add into a longer run. 

Beginners - You can start by run/walking after each burpee  section and/ or starting with fewer burpees.

Intermediate - Run after each burpee section, jog and recover between sets

Advanced - Sprint after burpees, try to maintain race pace through recovery (more of a slower tempo run pace) 

This will be less intense than a track workout which typically have shorter breaks - It's designed to train your legs  to move faster through longer miles.  The 1/2 mile spread is pretty typical obstacle spacing in an obstacle course race.



Begin!
1 mile warm up
30 burpees
30 sec sprint
1/2 mile of recovery (I ran at a 6:45 -7 min mile)
25 burpees
40 sec sprint
1/2 mile of recovery
20 burpees
50 sec sprint
1/2 mile of recovery
15 burpees
60 sec sprint
1/2 mile of recovery
10 burpees
70 sec sprint
1/2 mile of recovery
5 burpees
80 sec sprint
1/2 mile of recovery

Enjoy!