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MONDAY 09/18/23

Updated: Sep 18, 2023

Every 2 minutes until the required repetitions cannot be completed in the given time:


Run 200 meters 5 burpees

*Add 2 burpees after each round


(example:) ROUND 1: Run 200m * 5 BURPEES

ROUND 2: Run 200m * 7 BURPEES

ROUND 3: Run 200m * 9 BURPEES

ROUND 4: Run 200m * 11 BURPEES

....when you can NO LONGER complete the requirement in 2 MINUTES, add YOUR BURPEES for a TOTAL SCORE.



Scaling: Everyone should aim to complete at least 5 rounds. If you are not confident you can complete 5 rounds as written, start at 3 burpees on the first round or run 100 meters each round or both. If you are confident you can complete 7-10 rounds, perform burpee pull-ups.

Beginner option: Every 2 minutes until the required repetitions cannot be completed in the given time: Run 100 meters 3 burpees

*Add 2 burpees after each round

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