For Time

2 Rounds

Run 800 Meters
25 Burpee Pull Ups

RX +: 3 Rounds

You are only allowed to do RX + if you complete the first 2 rounds under 16 Min.

Score: Total Time

Goal: Under 16 Min

PROGRAM C

For Time

2 Rounds

Row 1000 Meters
OR
Bike 60 Cal Men / 45 Cal Women
25 Burpee Pull Ups

RX +: 3 Rounds

You are only allowed to do RX + if you complete the first 2 rounds under 16 Min.

Score: Total Time

Goal: Under 16 Min

NOTES:

Well - there it is.

For this workout the 800 meter run should take you between 3:30 to 4:30 depending on how good a runner you are.  If you don't have a perfect measured distance you can run out 2:00 then turn around and go back!

If you are unable to run for space or weather reasons you may choose to do some low step ups for 4 min, taps,  or if you are up for it 200 Double Unders (300 Singles).

For the burpee pull ups you have a few options.  If you have pull ups - ideally you will set up under a bar that is just above your reach (so you have to jump slightly to it).  You will perform a burpee underneath the bar by placing the hands on the ground, jumping or stepping the feet back, getting the chest and thighs to the ground, push up to the top of the push up, jump or step the feet in....

Then you will jump up to the pull up bar.  COME TO FULL EXTENSION OF THE ELBOWS AND SHOULDERS at the bottom.  From here you can either do a strict or a kipping pull up.  Chin over at the top!

If your pull up bar is super high and the jump is a LOT.  You can step up onto a few plates to get to the bar.

If your bar is low - no worries.  Just no jump in your burpee.  You will simply grab the bar at full extension and go from there.

If you are unable to do pull ups a few options you have are to do a burpee + jumping pull up!

Or you can do 25 burpees + 25 ring/trx rows instead.  You could even do that option with bent over rows!