This running, burpee and thruster workout consists of 5 rounds of a 400 m run followed by 15 thrusters, 15 burpees and 1 minute of rest. It’s a pretty gross workout but you will love the feeling once you’re done!

Workout Details

Complete 5 rounds of the following “for time” (as fast as possible):

• 400 m (0.25 mile) run
• 15 barbell thrusters
• 15 burpees
• 1 minute rest

Time and Equipment Needed

• This workout should take less than 30 minutes. Make sure you are adequately warmed up before beginning.
• You will need a treadmill or 400 m outdoor running route.
• You will need a barbell and weight plates. See weight suggestions below.

Workout Notes

• The run should be completed at a difficult pace but not a full-out sprint. It should be uncomfortable but you want to be able to get right into the thrusters as soon as you’re done.
• The run can be done on a treadmill or outside.
• For the thrusters, I would suggest 65 lbs for women and 95 lbs for men. Scale that weight to whatever will allow you to complete them in 1 set of 15, or 2-3 sets max. You should be able to move the bar quickly.
• If you don’t have a barbell, you can use two dumbbells or kettlebells for the thrusters.
• The thrusters should be completed in 1-2 sets, 3 at the most.
• The burpees should be at a steady, consistent pace, not a full out sprint but steadily for all 15 reps.

More Workouts to Try

Ready for more? Give these workouts a try too:

• Total Body Strength and Cardio Workout
• Strength and Conditioning Workout
• 32 Minute Skipping and Burpee EMOM
• 60-Minute EMOM Workout
• Keep it Steady Conditioning Workout

Check out all For Time Workouts here.