“Surfer on Acid” 3 Rounds: 400 Meter Run 21 Burpees L1 200 M Run 15 Burpees
The reason we are running a full 400 meters in the practice round is to help athlete find their max sustainable pace on the run. We will also give athletes plenty of time to cool down following this rehearsal before the real deal. Max sustainable pace is the fastest pace that they feel like they could hold for all three rounds without slowing down while taking into account the added burpees. This movement can also be approached in a similar fashion to the runs. What is the fastest pace I can hold here without slowing down? Athletes can look at the time on the clock when they exit the gym after the first round to give them a target split to try and replicate for the following two. The second round will likely be the most difficult, so buckling down there both physically and mentally will be important.