Bert
The Heroes
Workout description
For Time: - 50 Burpees - 400 meter Run - 100 Push-Ups - 400 meter Run - 150 Walking Lunges - 400 meter Run - 200 Air Squats - 400 meter Run - 150 Walking Lunges - 400 meter Run - 100 Push-Ups - 400 meter Run - 50 Burpees
Warmup:
10
min
Equipment:
Bodyweight Only
Cooldown:
5
min
Modality:
Endurance, Gymnastics
Coaching notes
Start this workout with a burst of energy by tackling 50 burpees to activate your whole body. Follow with a 400-meter run to elevate your heart rate. Move into 100 push-ups, focusing on form to maximize strength gains, then hit another 400-meter run to keep the momentum. The 150 walking lunges will challenge your legs and stability, so take them slow and controlled. After another run, power through 200 air squats, emphasizing depth, then hit the pavement again.
Bert
The Heroes
Workout description
For Time: - 50 Burpees - 400 meter Run - 100 Push-Ups - 400 meter Run - 150 Walking Lunges - 400 meter Run - 200 Air Squats - 400 meter Run - 150 Walking Lunges - 400 meter Run - 100 Push-Ups - 400 meter Run - 50 Burpees
Warmup:
10
min
Equipment:
Bodyweight Only
Cooldown:
5
min
Modality:
Endurance, Gymnastics
Coaching notes
Start this workout with a burst of energy by tackling 50 burpees to activate your whole body. Follow with a 400-meter run to elevate your heart rate. Move into 100 push-ups, focusing on form to maximize strength gains, then hit another 400-meter run to keep the momentum. The 150 walking lunges will challenge your legs and stability, so take them slow and controlled. After another run, power through 200 air squats, emphasizing depth, then hit the pavement again.