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“Long Beach” DU RUN BFB (Time)

“Long Beach”

1 Round:

160 Double Unders

800 Meter Run

40 Bar Facing Burpees

2 Rounds:

80 Double Unders

400 Meter Run

20 Bar Facing Burpees

3 Rounds:

40 Double Unders

200 Meter Run

10 Bar Facing Burpees

* Singles- 320-160-80

*30 min Time Cap

RX+-Same as RX

RX -As Written

50-59 – 160-80-49 singles

60+-Just Burpees, 160-80-40 Singles

Basics -1 Round of each with following reps

55JR/400m/20, 25JR/200m/10, 15JR/100m/5

Going on the longer side in this all bodyweight workout

The reps get smaller, but the rounds increase as this workout progresses

We expect this piece to take around 25-30 minutes to complete


If you have 100+ double unders unbroken, complete this workout as written

If you’re under 100 reps, consider reducing the reps or completing another variation

Use the following time recommendations when considering your options:

160 Double Unders: 3:00 or Less

80 Double Unders: 1:30 or Less

40 Double Unders: :45 or Less


Although there isn’t a weightlifting movement in this workout, we’ll set up a barbell with plates on it so standardize the burpee

Make sure to face the barbell in the bottom of your burpee

You can jump up or step up off the ground

Jump with both feet over the bar

You do not need to stand to full extension