A cardio CrossFit WOD that consist of a running, burpees, & pull-ups, with a built in rest.
Happy Monday!! Time to get our workout on. What a better way to start the week than a little sweat session. If you indulged a little to hard this weekend then now is the time to get back to your regular routine. I used to be super strict on the weekdays and then go wild on the weekends, but eventually learned that it doesn’t work that way. If you want to see real progress and results, you need to stay pretty persistent. I’m not saying you can never have fun, just pick and choose what is worth it and what isn’t.
I did this workout the other week and it was right up my alley. Running and bodyweight movements? Sign me up! It actually was a little harder than expected. Which is how it usually happens.
1 mile run
1 mile run
This workout is mostly all cardio. You start out with a mile run. Then you get a 5:00 rest. After 5 minutes you start on your 75 burpees. Another 5 minute rest. Then you go back on another 1 mile run. You take your last 5 minute rest and then start on your 75 pull-ups.
Since you get 5 minutes of rest after each movement, each movement should be at a fast pace; 5 minutes is a lot of time to rest so you have ample time to recover. You are only doing each movement once (besides the running), so just keep that in mind when you are starting to slow down. You want to keep a consistent pace at the burpees, so do not go out at a sprint pace. You will burn out. Same with the pull-ups. Break them into sets you know you can do each time. If you are familiar with your mile pace, shoot for that!
I finished this workout in 39:40RX. The first mile I ran at about a 6:35 pace. I think it took me about 5 minutes to do the burpees. My second mile was around 7 I believe. Then I broke up the pull-ups in 7s. I tried to stick with that number that whole time so I kept on pace. The hardest part was the burpees. Towards the end they get pretty tiring. Same with the pull-ups. Just remember to keep moving!