Run Burpee Push

Speed. Strength. Repeat.

This workout combines structured run intervals with a descending bodyweight ladder to challenge both your engine and your muscular endurance.

Each round starts with a 1-mile run, immediately followed by a burpee + push-up countdown from 10 to 1.

The runs elevate your heart rate.
The ladder forces you to work under fatigue.
By the final round, mental toughness becomes part of the training.

This is a high-output session that builds:

• Speed endurance

• Upper-body stamina

• Recovery efficiency

• Mental grit

You’ll finish stronger than you started — if you pace it right.

The Workout

Run 1 mile then complete the descending burpee/push up ladder.

10 burpees + 10 push-ups
9 burpees + 9 push-ups
8 burpees + 8 push-ups
7 burpees + 7 push-ups
6 burpees + 6 push-ups
5 burpees + 5 push-ups
4 burpees + 4 push-ups
3 burpees + 3 push-ups
2 burpees + 2 push-ups
1 burpee + 1 push-up

Return to the treadmill and repeat the run + burpee+push up circuit 4x.