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.

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Workout instructions for a running, burpee and thruster workout.