WOTW – Rogue Runner
The Rogue Runner can be done at a track or in your driveway (like we did it). All you need is some running shoes and a little zesto! Each set should leave you wondering if you could have gone harder, until you start the next movement.
Make sure you watch our included coaching videos, and if you have any questions… let us know!
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Warm-Up
Easy 400m run
20 burpees
200m run
10 burpees
100m run
5 burpees
Workout of the Week – Rogue Runner
3 rounds for time of:
400m run
Rest 2 mins
30 burpees
Rest 2 mins
30 box jumps/steps to 24/20″
Rest 2 mins
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FYI: The bodyweight workouts are NOT watered down versions of the DB workout. You try one and let me know how easy it was.
Bodyweight ONLY Warm-Up
Easy 400m run
20 burpees
200m run
10 burpees
100m run
5 burpees
Adv Bodyweight ONLY
3 rounds for time of:
400m run
Rest 2 mins
30 burpees
Rest 2 mins
30 box/chair steps to 24/20″
Rest 2 mins
Starter Bodyweight ONLY
2 rounds for time of:
200m run
Rest 2 mins
15 burpees
Rest 2 mins
15 box/chair steps to 24/20″
Rest 2 mins
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#workout #workoutoftheweek #workouts #athomeworkout #bodyweightworkout
If you have any questions about the workout or movements… we are happy to help out. Just write them down in the comments section below.
We’d also love to hear if you did the workout by having you comment below. You doing the workouts fuels us to keep publishing them.
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