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* This medium-long range workout alternates from running to bodyweight and barbell movements

* The manageable barbell weight and bodyweight stations will allow for consistent forward progress here

* Your score is the total time it takes to complete the workout

* The intended time range for this piece is between 12-20 minutes


* Looking to choose a lighter weight for this workout that you can cycle for sets

* When fresh, this should be a load you can move for 25+ unbroken reps


* You can jump-up or step-up off the floor

* Jump to full extension with some air under the feet and a small clap overhead


REPEAT 09/08/2020

“Born to Run” (Time)

“Born to Run”

For Time:

400 Meter Run, 21 Burpees

400 Meter Run, 15 Burpees

400 Meter Run, 9 Burpees

200 Meter Run, 9 Power Cleans

200 Meter Run, 15 Power Cleans

200 Meter Run, 21 Power Cleans

22 min Time Cap


25/18 Cals on Bike or 500/250 row


RX -95/65#


60+-55/45#, 200m for all runs

Basics-12-9-6, 100m Runs, PVC/BB