090720 WOD “Run, Burpees & Squats”

Workout: SRFD WOD

Run 800m or Row 1,000m
then,
10 Rounds of:
5 Burpees
10 Back Squat, 225lbs.
then,
Run 800m or Row 1,000m

Advanced(RX’d):

Run 800m or Row 1,000m
then,
10 Rounds of:
5 Burpees
10 Back Squat, 225lbs.
then,
Run 800m or Row 1,000m

Intermediate:

Run 400m or Row 500m
then,
5 Rounds of:
5 Burpees
10 Back Squat, 185lbs.
then,
Run 400m or Row 500m

Beginner:

Run 250m or Row 250m
then,
5 Rounds of:
5 Burpees
10 Back Squat, 95lbs.
then,
Run 250m or Row 250m

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Article: “Is Your Workout Getting Your Results or Just Making You Tired”

“One of the biggest problems I see with people and their workouts is that they don’t actually have a tangible goal. They want to workout X number of times per week for Y number of minutes. But what does that mean? Does that mean walking on a treadmill? Or doing an hour of various weightlifting exercises (and which ones at what intensity)? Cardio-kickboxing? Beating on a punching bag? Running 15 miles?”