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“Glen” CJ RUN PULL (Time)


For Time:

30 Clean and Jerks

1 Mile Run

50 Pull Ups*

1 Mile Run

100 Burpees

*This workout is written with rope

climbs, not pull ups. We are subbing out

rope climbs due to COVID

40 min TIme Cap


RX -95/65#

50-59 -65/55#, Jumping Pull ups

60+ -55/45#, Ring Rows


15 CJ (light weight/PVC), 400m Run

15 Jumping Pull-up/Ring Rows

400m Run, 15 Burpees

“Glen” is a Hero Workout

This longer effort is a balanced workout that includes cardio, gymnastics, and weightlifting

This workout is intended to take about 25-40 minutes to complete

Rough timeline for each movement:

* 30 Clean and Jerks: 3-5 Minutes

* 1 Mile Run: 7-9 Minutes

* 50 Pull Ups: 2-3 Minutes

* 1 Mile Run: 7-9 Minutes

* 100 Burpees: 7-12 Minutes

Choose weights and variations that allow for completion within this time frame


The clean and jerks should be performed at a moderate weight that you are capable of cycling for 10+ reps unbroken when fresh

Due to the overall workout volume, this is likely something that will be completed as quick singles to start the workout

Coaching Note:

When athletes finish their 30 clean and jerks, it may be a good idea to clear the barbells from the floor for them

Especially if you are short on space, this allows more room for safe rope climbs and burpees


We are subbing 50 pull ups for the Rope Climbs


These are standard burpees requiring chest and thighs to the floor in the bottom

You can jump up or step up of the floor

Finish with some air under the feet and a small clap overhead


When considering modifications for the 1 mile runs, keep in mind this station is designed to take between 7-9 minutes to complete