For Time
1000m Run
60 Dumbbell DeadLifts 20Kg
60 Burpees over the Dumbbell
1000m Run
Downscale suggestion
For Time
400m Run
50 Dumbbell DeadLifts 10Kg / 60 Jumping Squats
45 Burpees over the Dumbbell
400m Run
Upscale suggestion
For Time
1500m Run
60 Dumbbell DeadLifts 25Kg
50 Duoble Unders
60 Burpees over the Dumbbell
1500m Run
Times:
Beginners:
Men: 20-30 minutes
Women: 25-35 minutes
Intermediates:
Men: 15-20 minutes
Women: 20-25 minutes
Athletes:
Men: Under 15 minutes
Women: Under 20 minutes
