The Low Down:

Burpees get easier – Runs never do 😈

Complete each burpee set before heading out on the run. Continue decreasing burpees by one each round until finished.

Your Score:
Time on the clock when the final 400m run is completed.

💡 Tips & Strategy

• Run pacing matters: You’re running 4 km total — find a sustainable pace early.

• Burpee efficiency: Keep burpees smooth and controlled; avoid sprinting them early.

• Mental strategy: Early rounds feel long, late rounds feel fast — stay patient and trust the process.

• Transitions: Move quickly from burpees to the run to avoid wasted time.

🔧 Scaling Options

• Start from 8 or 6 burpees instead of 10

• Reduce each run to 200m

• Cap the ladder at 10 → 5 for newer athletes