3 RFT:

Run 400m

10 Downups

Rest 2 min between rounds



Burpee: Throw both feet behind you (or step down) landing on the floor on hands with chest and thighs both contacting the floor. Jump both feet (or step) forward towards your hands and stand, jump with a clap overhead.


Down-ups: Same as burpee but step down, step up and no jump required at the top.



Note the total time it takes you to complete 3 rounds and then record your score on the Wodify App.

Hit the RX button if you complete the workout as written in the description, if not write any scaling options you used.  

Goal: Try to maintain the same number of burpees on each round. Aim for each run to be complete in 90s.

Top tips: The run should be fast but not a sprint so that you cannot complete any burpees! If you can't run then any piece of cardio equipment will work just fine for 400m. If you have no other option then skip, toe taps or star jumps for 90s or burpees for 30s.