2 Sets: For Quality
200m Run
10 Deep Lunge Mountain Climbers
250/200m Row
8/8 Pendulum Lunges
:30 Wall Sit
Then
3 Burpees to Target
6 Dual Dumbbell Front Rack Walking Lunges @ Working Loads.
“Run, Forrest, Run”
3 Rounds for Time
800m Run
25 Burpees to Target*
500/450m Row
50ft (15m) Dual Dumbbell Front Rack Walking Lunges
Dumbbells: 35/25lb, 15/12kg
Burpees to Target: Just out of Reach
Level 2:
3 Rounds for Time
800m Run
20 Burpees to Target
500/450m Row
25/25ft (7.5/7.5m) Single Dumbbell Suitcase Walking Lunges
Dumbbell: 50/35lb, 22.5/15kg
Level 1:
3 Rounds for Time
600m Run
20 Burpees
400/350m Row
50ft (15m) Walking Lunges
Masters 55+:
3 Rounds for Time
800m Run
20 Burpees to Target
500/450m Row
25/25ft (7.5/7.5m) Single Dumbbell Suitcase Walking Lunges
Dumbbell: 35/25lb, 15/12kg
Score: Time
Time Cap: 40:00
Goal: 25:00–35:00
Stimulus: Aerobic Grind with Full-Body Stamina & Volume
RPE: 8/10
Primary Objective: Sustain consistent pacing across all 3 rounds without blowing up early
Secondary Objective: Maintain posture and position during front rack walking lunges under fatigue
Workout Strategy:
“Run Forrest Run” is a long, gritty conditioning piece designed to test aerobic endurance, full-body stamina, and mental grit. The structure of the rounds is simple, but the volume will expose athletes who go out too hot.
The 800m run should be managed at a steady aerobic pace, something you could sustain for all three rounds with minor drop-off (think 75-80% effort).
Burpees to Target will spike the heart rate. Use a consistent cadence and stay smooth on the jump to target … don’t rush the early reps. Breathe and keep moving, even if at a bit slower pace.
The row that follows is all about posture and consistent pulls. Hold a pace you can immediately move into from the burpees. Don’t sit and recover for too long.
Finally, Dual DB walking lunges in the front rack position are going to test posture, midline, and composure. Break into 25ft (7.5m) segments if needed. Keep the bells high and elbows slightly in, avoiding a collapsed chest or soft back leg.
Movement Modifications:
Walking Lunges: Reduce distance or sub with 30 alternating DB Reverse Lunges if space-limited.
Run: Reduce to 600m or sub 2k/1.8k Bike Erg or 800/750m Ski.
Burpees to Target: Sub to standard burpees or reduce volume to 20 reps.
Row: Reduce to 400/350m or sub 1:45–2:00 effort on Echo/Ski.