A running & bodyweight chipper is on deck for this week’s #GutcheckThursday!
An ascending amount of lower body focused gymnastics reps paired with a descending amount of running will keep leg fatigue building in a manner that will make each run feel taxing. Pace the body weight reps to order to control your heart rate so that each run can be tackled at approximately the same pace. This week’s workout will be a little longer than our normal 15-20 minute time domain, with faster runners likely finishing around 20-25 minutes and slower runners finishing in 25-30 minutes.
The burpee finishes at the bottom with chest and thighs striking the ground and at the top with hips & knees reaching full extension prior to a small jump on the air. You may step back/jump back and/or step up/jump up your burpees as desired
The air squat finishes at the bottom, hip crease below knee, and at the top with hips & knees reaching full extension
The walking lunge finishes at the bottom, trail knee striking the ground and at the top with both hips & knees in full extension before stepping through to your next rep. Each knee contact/lunge counts as 1 rep
Adaptations / Modifications / Scales
This workout contains a total of 2800 m of running or about 1.75 miles. If this is beyond your current running capacity, consider reducing the run distances as needed to maintain the intended stimulus and/or swapping some of the runs for rowing or biking as needed
Perform equal distance rowing or double distance fan biking if you need to sub out all or some parts of the running
Reduce the bodyweight reps of burpees, air squats, and walking lunges as needed to complete them in 3 minutes or consider capping yourself at as many reps as you can finish in 3 minutes before moving on to the next run