The prescribed distance for one repetition of the burpee shuttle run is 50ft (15m), consisting of running 25ft (7.5m) down and 25ft (7.5m) back. You will perform a burpee before running each 25ft (7.5m) segment. Therefore, one repetition of a burpee shuttle run includes two burpees and 50ft (15m) of running. If space constraints prevent you from performing burpee shuttle runs, consider substituting them with a burpee followed by 5 seconds of running in place, toe taps, pogo jumps, or any other aerobic type activity.
The prescribed distance for one repetition of the shuttle run is 50ft (15m), consisting of running 25ft (7.5m) down and 25ft (7.5m) back. If you’re unable to perform shuttle runs due to space constraints, consider substituting them with running in place, toe taps, pogo jumps, or line hops. For accurate rep conversion, use the aerobic conversion chart, found in the instructions tab.
In a 2-minute and 30-second window, complete:
5 Rounds
In a 3-minute window, complete:
3 Wall Walk
6 Shuttle Run
Max repetitions of Toe To Bar in the time remaining
Rest 1 minute between rounds
Note: Accumulate as many Toe To Bar reps as possible within the remaining time each round.
5 Rounds
In a 3-minute window, complete as many rounds as possible:
3 Wall Walk
6 Shuttle Run
9 Toe To Bar
Rest 1 minute between rounds
Note: Start each round from where you left off in the previous round.
OR
Note: Start from the beginning of the sequence each round.
5 Rounds
In a 3-minute window, complete:
3 Wall Walk
6 Shuttle Run
9 Toe To Bar
Note: Rest for the remainder of the interval before beginning a new round.
AMRAP 12 Minutes
3-6-9-12…reps of
Wall Walk
Shuttle Run
Toe To Bar
Note: Continue adding 3 reps to each exercise until the 12-minute mark.
Workout Flow: Start with 3 wall walks, 3 shuttle runs, and 3 toes to bar. Add 3 reps to every exercise with each new round until the 12-minute mark.