"Run Train" Class WOD
- “Run Train”
- 5 Rounds:
- 100 Meter Sandbag Run (50/35)
- 200 Meter Run
- 15 Burpees
This “for time” workout begins with athletes carrying a sandbag or another weighed object of similar weight for 100 meters. Athletes will ditch the bag for a 200 meter run before completing 15 normal burpees.
Scaling: The weight on the bag should be something that athletes can run with for the whole 100 meters each round.
If unable to run, walk with a heavy object for 50 meters as a substitution for the sandbag and complete one of the following for the run:
15/10 Calorie Assault Bike
20/15 Calorie Schwinn Bike
15/10 Calorie Row
About the wod
Strategy: A five-round workout means a sustained effort is in order. While athletes are capable of going fast on the first two rounds, it is more about maintaining a pace through the third and fourth rounds, finishing strong on the last.
We can take into account the total numbers on each movement to help with pacing: a 500 meter sandbag run, 1000 meters of running, and 75 burpees. Imagine where you’d be in round three or four and hold that pace from the beginning. That will allow for a good sprint to the finish on the final round.