Making the Gains – 20 Minutes of Running, Cleans, & Burpees

Happy Monday! I figured it is time to get back on track from the weekend, especially since yesterday was Valentine’s Day. So is a little motivation on your Monday!

First, I hope everyone had a nice weekend and enjoyed Valentine’s Day! My weekend was filled with some work, hanging out with friends, and hanging out with my man. Valentine’s Day consisted of trying a new place down the street for breakfast, the farmers market, grocery shopping, making a delicious homemade dinner, and YogurtLand. Really relaxing (besides being at Costco) and a lot of good eats.

Now back to the workout! I did this workout last week and looooveed it! So I wanted to share as soon as possible. These kind of workouts are in my wheel house and I usually do pretty well at them. If you like running and don’t mind burpees, then this workout is for you! Here is how it goes:

20 Minutes
1 mile run
then with the remaining time, AMRAP of:
50 burpees
30 power cleans (50% of 1RM)

The total workout is 20 minutes. You run 1 mile and then with the remaining time left you do an AMRAP (as many rounds as possible) of 50 burpees and 30 cleans. So after you run the mile do 50 burpees and 30 cleans, then back to the burpees and cleans and so on. The cleans should be done at 50%  of your 1 rep max. The key to this workout is to keep moving consistently! Run the mile fast, but no need to spirit. Same with the burpees and clean. Do them at a pace where you keep going. You shouldn’t need to have to rest, or you are going too fast.

I finished with 2 rounds and 12 burpees. I used 95 pounds, which is about 30# heavier than 50% of my clean max. I had 65# on the bar and my coach told me to do 95 since the open is coming up. Surprisingly the weight felt great and I was able to more through the cleans really well. So thanks Kyle for making me do more weight! It really gave me a good confidence boost since I haven’t lifted too heavy in awhile.

If you try this out, let me know how it goes!