For time


1,000 meter Run

Then, 5 Rounds of:

20 Air Squats

20 Burpees

20 Sit-Ups

20 Push-Ups

1,000 meter Run

Time Cap: 30 minutes


With a running clock, as fast as possible perform the prescribed work in the order written.

Athlete must complete the 1,000 meter Run before moving on to 5 rounds of Air Squats, Burpees, Sit-Ups, and Push-Ups.

To complete the workout, athlete must finish the second 1,000 meter Run. Score is the time on the clock when the second 1,000 meter Run is completed.

Tips and Strategy The first 1000 meter you should Run at a moderate pace to save enough air for the following laps.

The key in this workout is in the 5 rounds of Air Squats, Burpees, Sit-Ups and Push-Ups. In these, you will need a constant pace with the shortest breaks possible.

The final 1000 meter you should give it all you have and Run as fast as possible. “George” is done within 30 minutes, try to get as far as possible! Scaling Options If the given task is too hard for you, scale “George” by Running 500 meter before and after and reducing 5 laps into 3.