WOD Tips: Run, Burpee

ByCrossFit November 23, 2017

Rory McKernan offers tips for today’s workout:

Run for 35 minutes

Every 5 minutes, stop and perform 15 burpees

Post distance completed to comments.
Compare to 171123.


Scaling this WOD
Set a goal pace for this workout that is approximately 1 minute slower than your 1-mile pace. If you do not know your 1 mile pace, start with a comfortable, conversational pace for the workout. Select a number of burpees that you can perform with no rest.

Beginner
Run for 25 minutes

Every 5 minutes, stop and perform 10 burpees

Set a goal to cover the same distance during each 5-minute segment to keep your pace consistent. If you are able to complete the burpees in less than :30, consider increasing to 15 burpees for the workout.

Intermediate
Run for 35 minutes

Every 5 minutes, stop and perform 15 burpees

Set a goal for the total distance to cover in the 35 minutes and work to hold the pace it demands. Attempt to complete the 15 burpees in less than 1 minute each round.