Chris Hinshaw of the CrossFit Specialty Course: Aerobic Capacity demonstrates how to develop gears to maximize performance across different time domains.
Watch Aerobic Capacity: Developing Gears2 rounds for time of:
Run 1 mile
50 burpees
For each rep, jump and touch a target 12 inches above your reach.
Post time to comments.
Scaling:
If you are unable to complete a mile run in 10 minutes or less, shorten the distance. Intermediate athletes can do this workout as prescribed, with a 30-minute time cap.
Beginner Option:
2 rounds for time of:
Run 800 m
25 burpees
For each rep, jump and touch a target 6 inches above your reach.