You’re in luck, because no matter if you are a lover of running or burpees, Hero Wod Riley has both.  Since this is a longer effort workout, we will be focusing on pacing and mental grit.  We will have a 40 minute time cap. 

Warm-up

1.     Arm Circles

2.     Hip Opener

3.     Quad and Piriformis Walk

4.     Frankenstein Walk

5.     Inchworm

Tech:

Burpees

Pacing Strategies for burpees and run

1.     Find your rhythm – think of a metronome

2.     Make mini goals

3.     Breath control

Stimulus and Strategy:
Today’s Hero workout is a longer-duration effort. This is meant to be a grind, so expect this workout to take up to 60 minutes. Each run and the burpees should take no more than 20 minutes to complete (each). Athletes who are capable of completing this workout in 35 minutes or less can consider adding a weight vest or body armor. Most athletes should attempt this workout using their own body weight. Work hard and have fun.

Scaling:
Reduce the distance of the run and the repetitions of the burpees.

To adjust the complexity of the run, instead of reducing the distance, consider using a movement substitution like a bike or a rower. Perform 5,500 meters on an Echo bike or 2,500 meters on a rower or ski erg. For the burpees, reduce the range of motion by performing an up-down.

In case of an injury or limitation, consider the running substitutions mentioned above. For burpees, perform up-downs, push-ups, or mountain climbers.

Intermediate option:
For time:
2,400-meter run
150 burpees
2,400-meter run

Beginner option:
For time:
1,200-meter run
50 burpees
1,200-meter run

Coaching cues:
When you are performing the burpees, focus on jumping your feet to your hands and landing in your heels. This will help maximize efficiency across your reps.

Cool down

1.     Quad stretch

2.     Hamstring stretch

3.     Pec stretches on rig