Tuesday, 19 May 2020

”Long Beach"

1 Round: 160 Double Unders 800 Meter Run 40 Bar Facing Burpees

2 Rounds: 80 Double Unders 400 Meter Run 20 Bar Facing Burpees

3 Rounds: 40 Double Unders 200 Meter Run 10 Bar Facing Burpees



  • Going on the longer side in this all bodyweight workout

  • The reps get smaller, but the rounds increase as this workout progresses

  • We expect this piece to take around 25-30 minutes to complete


  • If you have 100+ double unders unbroken, complete this workout as written

  • If you're under 100 reps, consider reducing the reps or completing another variation

  • Use the following time recommendations when considering your options:

  • 160 Double Unders: 3:00 or Less

  • 80 Double Unders: 1:30 or Less

  • 40 Double Unders: :45 or Less


  • Although there isn't a weightlifting movement in this workout, we'll set up a barbell with plates on it so standardize the burpee

  • Make sure to face the barbell in the bottom of your burpee

  • You can jump up or step up off the ground

  • Jump with both feet over the bar

  • You do not need to stand to full extension



  • While the opening round looks like the most amount of work on paper because of the high reps, the 5 rounds that follow make up the majority of the workout

  • The workout can't be "won" in the first round, but it can certainly be "lost" there

  • Use the first 160 double unders, 800 meter run, and 40 bar facing burpees as a primer for the remaining 280 double unders, 1,000 meters of running, and 70 bar facing burpees

  • Think about maintaining or building upon your opening round speed as you move along in this workout

  • This speed is something you see yourself holding for close to 25-30 minutes

  • Start smart and finish strong


Line Drills

High Knee Karaoke Over the Hurdle Knee to Chest Cradle Stretch Walking Samson Lunge & Twist (Over Front Leg) Toe Touches High Knees Butt Kickers Straight Leg Hops Side Shuffles Side Shuffle with Jumping Jacks Toes Out Walk Toes In Walk Heel Walk Toe Walk Outside Foot Walk Inside Foot Walk Fast Feet

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