Every once and a while I sleep in and miss my morning CrossFit class, when that happens I go to the gym at lunch and concoct some sort of evil workout to make up for it. I did this one about a month ago and while it’s definitely a good workout, honestly it’s not much fun, and by that I mean, it’s really, really hard!
Here’s how it works. Start with the 800 m run, then move on to the burpees and so on until you complete everything listed in the graphic below. Then…guess what…you do it all again. Fun, right?
This workout is great for building endurance, strength and overall conditioning. You can go as slowly or as fast as suits your needs but the goal is to keep the rest taken to a minimum in order to complete it as fast as possible. Choose a weight that is challenging but allows you to maintain proper form and keep up the pace. I used a 16 kg kettlebell and a 25 lb weight plate and that worked well for me, adjust accordingly to suit your abilities.
I did the runs on a treadmill but you could do it outdoors if you have a track or measure out an 800 m route. I kept all the 800 m runs under 3:45, which was what was so tough. By the fourth run, my legs and everything else was screaming. After that fourth sprint, you have 4 more exercises to get through and you’re done! This took me just under 30 minutes to complete and I was pushing it pretty hard, for my fitness level anyways. If you try it be sure to come back and let me know how you do!
If you’re a beginner, simply scale it back to 1 round and adjust the weights as needed. Advanced exercisers, give it your all and see how fast you can finish!
If you don’t have a kettlebell or weight plate you can use a dumbbell for all of the excercises listed. If burpees are too challening, you can try one of the modified burpee options as demonstrated here.