10 Lunges
1 Burpee
10 Lunges
2 Burpees
10 Lunges
3 Burpees
etc...
In other words, every ten lunges stop and break for burpees. Do one burpee after the first 10 lunges, 2 after the second 10 lunges, and so on (increasing burpees by +1) until you reach the 200m finish.
Post time and largest set of burpees completed to comments.
Coach's Notes.
ADMIN NOTE: The Bubble is reserved for a CGSC event Tuesday morning, so do your best to stay clear from 0530-0800. Assuming the normal 0545 group is on; post other track linkup times to comments.
Dress warm and get out on the track for this one. The rubber surface is a heck of a lot more forgiving than asphalt when kissing the trail knee on the ground. Warm up well with a jog and some strides, and follow up with some light running and stretching to combat the usual posterior chain soreness from the lunges.
Everyone hates Burpees, because they suck. They suck because they're hard. They make your lungs burn and they smoke your...everything. One of the hidden benefits of burpees is that they develop skills that carry over into other gymnastic movements and even to the Olympic Lifts. Watch the intro video below...if it piques your interest, there is a six (yes, 6) part series available at NAKA Athletics.
Training Videos.
- "Demo: Walking Lunge" - short demo/points of performance from Reebok CrossfitOne.
- "Burpee Skill Transfer" - HQ video with Carl Paoli. Some basic efficiency notes, and an intro to the benefits of the burpee (aside from pain tolerance). See notes above.