Workout of the Day

Pure CrossFit

Written By Charleh Knighton  |  Burpees 

12 Minute AMRAP
400-meter Sprint
15 Kettlebell Swings (24 kg/16 kg)
10 Burpees
5 Power Cleans (80 kg/50 kg)


WODprep Strategy Top Tips:

Alright, let’s tackle this 12-minute AMRAP. We’re starting off with a 400-meter sprint, so make sure to give it your all, but don’t go all out right from the start. Pace yourself and maintain a steady speed throughout. Focus on your running form, pumping those arms and driving with your legs efficiently.

Once you’re done with the sprint, it’s time for 15 kettlebell swings. Break them down into smaller sets to manage the workload. Remember to hinge at the hips and generate power from there to swing that kettlebell. Keep a tight grip, and if you can, aim to complete the swings without taking a break.

Now, we move on to the 10 burpees. These can be tough, so find a rhythm that works for you. Try to keep a consistent pace and focus on proper form—chest to the ground, full hip and knee extension on the jump. If you start feeling tired, break them into smaller sets, like 5-5 or 4-3-3, to catch your breath.

Lastly, we have 5 power cleans. Choose a weight that challenges you but still allows for good technique. Break the reps into manageable sets, and try to complete each set with minimal rest.

Throughout the workout, make sure to transition quickly between exercises to maximize your work time. Keep a close eye on the clock, and adjust your pacing accordingly. If you feel like you have extra energy towards the end, gradually pick up the speed, but don’t go all out too soon.


Here are my top 6 mistakes when it comes to the infamous burpee:

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