Workout Description
Why This Workout Is Hard
This workout combines a 3-mile run with 20 total burpees spread across 10 minutes (EMOM format). While the EMOM structure provides built-in recovery—roughly 50 seconds rest per round—the 3-mile run is the primary challenge. Most average CrossFitters will spend 24-30+ minutes on this workout. The run creates significant aerobic demand and leg fatigue, making the burpees (especially hand-release burpees, which are more demanding) harder to execute with good form as fatigue accumulates. The combination of sustained running volume with repeated explosive movements creates meaningful difficulty.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): 3-mile run dominates the workout, providing sustained cardiovascular demand. EMOM burpees maintain elevated heart rate throughout, creating a pure aerobic endurance challenge.
- Stamina (7/10): 20 total burpees spread across 10 minutes tests muscular endurance. Running 3 miles requires sustained leg stamina. Combined demands create moderate-to-high muscular fatigue.
- Speed (6/10): EMOM structure forces consistent pacing and quick transitions between running and burpees. Burpee cycling speed matters. Running pace strategy is important for overall performance.
- Power (4/10): Burpees contain explosive hip extension and arm drive components. Running pace may include some power output. Not primarily power-focused; more endurance-oriented overall.
- Flexibility (3/10): Burpees require moderate shoulder and hip mobility. Running demands basic ankle and hip range of motion. No extreme flexibility demands or positions required.
- Strength (2/10): Burpees and running rely on bodyweight only. No external load or maximal strength component. Minimal strength-building stimulus present in this workout.
Movements
- Burpee
- Run
Modality Profile
Workout contains 2 unique movements: 3 mile run (Monostructural) and hand release burpees/burpees (Gymnastics - counted as one unique movement). 1 of 3 movements is monostructural (33%), 2 of 3 are gymnastics (67%).
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 8/10 | 3-mile run dominates the workout, providing sustained cardiovascular demand. EMOM burpees maintain elevated heart rate throughout, creating a pure aerobic endurance challenge. |
| Stamina | 7/10 | 20 total burpees spread across 10 minutes tests muscular endurance. Running 3 miles requires sustained leg stamina. Combined demands create moderate-to-high muscular fatigue. |
| Strength | 2/10 | Burpees and running rely on bodyweight only. No external load or maximal strength component. Minimal strength-building stimulus present in this workout. |
| Flexibility | 3/10 | Burpees require moderate shoulder and hip mobility. Running demands basic ankle and hip range of motion. No extreme flexibility demands or positions required. |
| Power | 4/10 | Burpees contain explosive hip extension and arm drive components. Running pace may include some power output. Not primarily power-focused; more endurance-oriented overall. |
| Speed | 6/10 | EMOM structure forces consistent pacing and quick transitions between running and burpees. Burpee cycling speed matters. Running pace strategy is important for overall performance. |
3 mile runEMOM10:0: 10 hand release burpees1: 10 burpees