“Cool Runnings” For Time: 400 Meter Run 21 Front Squats (115/80) 21 Burpee Box Jumps (24/20) 400 Meter Run 15 Front Squats (115/80) 15 Burpee Box Jumps (24/20) 400 Meter Run 9 Front Squats (115/80) 9 Burpee Box Jumps (24/20) 400 Meter Run L1 Sub 200 M Run Sub Goblet or MB Squats Sub Burpees (no box)
With a mile of running combined with two other movements, athletes can aim to hold a pace that they see themselves running a 5k at. Coming in from the runs and being able to attack the barbell will be important. If athletes have to walk to the bar or take a long chalk break, the time made up on a faster pace is lost. Breaking the first two rounds of front squats up into 2 sets prevents early burnout and better allows athletes to excel on the burpee box jumps. Although the burpee box jumps are very metabolically taxing, there is value to pushing a little harder than wanted to just get out of the door and start the run. Once out the door, the first 50-100 meters athletes can be used as recovery. With the workout ending on a run, the last 200 meters is where to look to start the push.