Goal: 23-40 minutes…40min time cap). About 11-18 minutes to finish the first set of Burpees (about half of the total reps).
Pick another team to go head to head with as a fun way to spice things up!
This one really comes down to PACING! Complete the full run with your partner, and split the rest of the reps with one partner working at a time.
Be conservative on your first mile. Take a timer with you to ensure you maintain a steady pace for each lap, and still be able to come right in and do a solid set of double unders right away.
Get through the jump rope as fast as possible, but don’t go for huge sets. Break them up into smaller, more manageable sets, and rest as needed to spread out the intensity and you will see it pay off later in the workout.
Same goes for the burpees…pace the burpees by focusing on doing a set number per minute. Break them up into smaller sets so you can maintain your pace through the entirety of the workout. The less you can use your arms, the better (if your shoulders tend to blow up).
The pace for the following runs may be a bit quicker, but it shouldn’t be by much.
Be sure to really push the pace on the final sets of running/double unders/burpees!