Update on what is happening at Southern Approach at Alert Level 3. More info here. Directory of Level 3 Retailers here

Workout #14


This is going to be a long slog. Try to keep the pace the same and get your breath back during the runs.
If you don’t know where a 200m mark would be, for the first round run 20 seconds away from your house then run back.
Run to that same spot each round.



20 down to 1 of BURPEES

Between each set perform 200m run

The workout will flow as follows:
20 BURPEES, 200m RUN, 19 BURPEES, 200m RUN, 18 BURPEES…




  1. Start from a standing position
  2. Squat down and place your hands on the floor in front of you.
  3. Quickly kick both feet out behind you so you are in a pushup position, and then do one pushup.
  4. Bring your legs forward to go into a squatting position again, and jump up