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

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

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

Published on February 15, 2016 by Kelly | Last updated February 15, 2016 | 4 Comments
This post contains affiliate links. Please read my policy page.

Published on February 15, 2016 by Kelly | Last updated February 15, 2016 | 4 Comments
This post contains affiliate links. Please read my policy page.

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!

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Filed Under: CrossFit, Fitness, Running, WOD, Workouts Tagged With: AMRAP, Burpees, CrossFit, Fitness, Running, WOD, Workouts

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Comments

  1. Amber @ Busy, Bold, Blessed says

    February 16, 2016 at 2:20 pm

    Are there people that like running and don’t mind burpees?! Not this girl šŸ˜‰

    Reply
    • Kelly says

      February 18, 2016 at 12:12 am

      Haha I am one of the weird ones šŸ™‚

      Reply
  2. Britany @ define fettle says

    February 16, 2016 at 1:08 pm

    Love, Love, LOVE trying out new local restaurants + farmers markets! Also, 20min. AMRAP workouts are my jam lately!

    Glad to have found your blog lady:)

    Reply
    • Kelly says

      February 18, 2016 at 12:11 am

      Yes! Those are some of my favorite things as well! You should give the workout a try! And thank you for the kind words šŸ™‚

      Reply

About Kelly

Hey there, I’m Kelly! On Eat the Gains you’ll find easy, delicious, and healthy recipes that help your body thrive and promote balance, along with macro tracking tips and nutrition education.

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