Plans
Advanced · 5 days/week · 8 weeks

KB Runner Performance

Tap any day below to open the workout. Rest = day off. Active Rest = light movement, walking, or mobility.

Goal
  • →Chase specific running time targets after 100 burpees.
  • →Develop the advanced KB conditioning, running economy, and pre-fatigue resilience needed to run sub 25 minutes for 5K after 100 burpees and sub 55 minutes for 10K after 100 burpees.
  • →For athletes who want to push toward the sub 22 minute 5K - this plan builds that foundation.
Who it is for+
  • →Anyone who has completed Plan-04.
  • →Anyone who can already run 5K in under 28 minutes standalone, complete 100 burpees in under 12 minutes, and swing 24kg for 20 reps with good form.
  • →Serious runners who want to combine KB strength with race performance.
  • →Athletes targeting Hyrox or hybrid fitness competitions.
Equipment & weight progression+

→ 1 kettlebell - Men 24kg to 32kg / Women 16kg to 24kg. 2 kettlebells - Men 20kg each / Women 12kg each.

→ No ceiling. If the recommended weight feels comfortable - load up.

How this plan works+

This plan operates across three performance pillars that run simultaneously across 8 weeks: 1. Running under fatigue - BR-02 The KettleBurpee Runner is tested four times across the plan (Weeks 1, 3, 6, 8). Each test measures the improvement in 5K time after 100 burpees. The running sessions between tests build race pace capacity through specific interval formats (BR-04 Burpee Mile, BR-05 Burpee 5K Intervals, FT-04 Helen KB Edition). 2. KB power and conditioning - Heavy KB sessions build the posterior chain power that directly improves running economy. Strong glutes and hamstrings from KB training mean less energy is wasted per stride - faster pace is maintained for longer distances. The advanced KB sessions in this plan (double swings, snatches, long cycle) build the specific power qualities that running alone cannot develop. 3. Mental toughness under sustained fatigue - The combination of 100 burpees and a timed run requires a specific mental quality - the ability to maintain pace and form when everything is telling you to slow down. This plan deliberately creates sessions that build this quality. The plan has two peak weeks - Week 4 and Week 8. A partial deload occurs in Week 5 before the second build. The 10K format (BR-03) is introduced in Week 3 and retested in Week 8.

Week 1 - Performance Baseline

4 sessions
Focus for the week+

Week 1 establishes the baseline across all three performance pillars. The BR-02 attempt on Day 2 is the official starting point - this number defines all improvement across the 8 weeks.

  • Mon
    CO-A1
    Snatch And Surge
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:CO-A1 - Snatch And Surge
    • •Format:EMOM
    • •Time:20 minutes
    • •5+5 reps:KB Snatch
    • •5 reps:Burpee
    • →Pair with SF-S5 KB Snatch Primer (12 min - 5 snatches each side + 4 burpees x 3 rounds at Men 16kg / Women 10kg).
    • →Advanced KB conditioning day.
    • →The snatch builds explosive hip power simultaneously with shoulder stability - both qualities that directly improve running economy.
    • →Maintain punch-through technique throughout all 20 minutes.
    • →Target 10 seconds rest per minute as the minimum.
    • →Log: rest time per minute, snatch technique quality, any wrist crashes.
  • Tue
    BR-02
    The KettleBurpee Runner - Standard
    Bodyweight only
    35 to 45 minutes
    Day focus+
    • •Workout:BR-02 - The KettleBurpee Runner - Standard
    • •Format:For Time - 100 burpees then 5K run
    • •Time:35 to 45 minutes
    • •100 reps:Burpee
    • •3-4 min:Active rest - brisk walk
    • •5K:Run
    • →OFFICIAL BASELINE.
    • →The most important session of Week 1.
    • →Complete all 100 burpees with full standard.
    • →Walk immediately after - do not sit.
    • →Begin the 5K after the active rest.
    • →Give a genuine effort - not a sprint - but a controlled push.
    • →Start the run conservatively - the wall hits between km 2 and 3 for most athletes.
    • →Log: 100 burpee completion time, 5K time.
    • →This is the official Week 1 baseline - write it down and keep it visible throughout the 8 weeks.
  • Wed
    Active Rest
    Day focus+
    • →REC-06 Lower Body Deep Release (25 min).
    • →Mandatory after the combined burpee and run day.
    • →Do the full 25 minutes.
  • Thu
    CO-I5
    Swing Burpee EMOM
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:CO-I5 - Swing Burpee EMOM
    • •Format:EMOM
    • •Time:20 minutes
    • •10 reps:KB Two Handed Swing
    • •5 reps:Burpee
    • →Active KB conditioning between run sessions.
    • →The swing at competition weight maintains posterior chain power between the heavier sessions later in the week.
    • →This is not a maximum effort day - it is a conditioning maintenance session.
    • →Log: rest time per minute, how the legs felt compared to Day 2.
  • Fri
    BR-04
    Burpee Mile
    Bodyweight only
    20 to 30 minutes
    Day focus+
    • •Workout:BR-04 - Burpee Mile
    • •Format:For Time - 4 rounds interleaved
    • •Time:20 to 30 minutes
    • •25 reps:Burpee
    • •400m:Run
    • →Burpee Mile - 25 burpees then 400m run, repeat 4 times.
    • →Interleaved format conditioning day.
    • →The legs never fully recover between efforts - building the specific capacity to maintain pace when fatigued.
    • →Do not rest at the transitions - go straight from burpees into the run and back.
    • →Log: total time, whether pace held across all 4 rounds, which round was hardest.
  • Sat
    Active Rest
    Day focus+
    • →REC-07 Morning Activation and Mobility.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 2 - Build the Engine

4 sessions
Focus for the week+

Week 2 shifts toward maximum posterior chain loading and introduces an easy run after 100 burpees - not timed - to build the habit of running on pre-fatigued legs at a manageable pace. The heavy double KB swing session on Day 1 and the long cycle on Day 4 build the specific power qualities that running alone cannot develop.

  • Mon
    CO-A4
    Heavy And Hard
    2 kettlebells - Men 24kg each / Women 16kg each
    20 minutes
    Day focus+
    • •Workout:CO-A4 - Heavy And Hard
    • •Format:EMOM
    • •Time:20 minutes
    • •8 reps:Double KB Swing
    • •5 reps:Burpee
    • →Pair with SF-S5 KB Snatch Primer (12 min at Men 16kg / Women 10kg).
    • →Maximum posterior chain loading day.
    • →Double 24kg swings are one of the most demanding posterior chain sessions in the app.
    • →Both bells must move in sync - equal power through both hips on every rep.
    • →The glute and hamstring development from this session directly translates to stronger running push-off and improved running economy.
    • →Log: whether both bells moved in sync, rest time per minute.
  • Tue
    BR-02
    The KettleBurpee Runner - Standard
    Bodyweight only
    35 to 45 minutes
    Day focus+
    • •Workout:BR-02 - The KettleBurpee Runner - Standard
    • •Format:For Time - 100 burpees then 5K run
    • •Time:35 to 45 minutes
    • •100 reps:Burpee
    • •3-4 min:Active rest - brisk walk
    • •5K:Run
    • →Second BR-02 attempt - just one week after the baseline.
    • →The goal is a faster 5K time or the same time with less effort.
    • →A 30 to 60 second improvement at this stage is excellent.
    • →If the time is similar - note whether it felt easier - that is also progress.
    • →Log: 5K time, compare to Week 1 Day 2, whether the effort felt different.
  • Wed
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Thu
    CO-A2
    Long Cycle Burst
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:CO-A2 - Long Cycle Burst
    • •Format:EMOM
    • •Time:20 minutes
    • •5+5 reps:KB Clean And Jerk
    • •4 reps:Burpee
    • →Long cycle conditioning day.
    • →The jerk uses leg drive not shoulder strength - if the shoulders are tiring before the legs the movement has become a press.
    • →The leg power developed in long cycle training directly transfers to explosive running push-off.
    • →Maintain jerk technique throughout all 20 minutes.
    • →Log: whether jerk technique (not press) was maintained throughout, rest time per minute.
  • Fri
    SF-S3
    The 100 Burpee Starter
    Bodyweight only
    10 minutes
    Day focus+
    • •Workout:SF-S3 - The 100 Burpee Starter
    • •Format:For Time
    • •Time:10 minutes
    • •100 reps:Burpee
    • •3-4 min:Active rest - brisk walk
    • →SF-S3 used as main session: 100 burpees within 10 min.
    • →Active rest 3 to 4 min walking.
    • →Then easy 5K at conversational pace - not for time.
    • →Active recovery run day.
    • →Build the habit of running efficiently on pre-fatigued legs without the stress of a time target.
    • →Notice the pacing - the comfortable pace today may surprise you with its 5K time.
    • →Log: 100 burpee completion time, whether conversational pace was genuinely maintained throughout the 5K.
  • Sat
    Active Rest
    Day focus+
    • →REC-06 Lower Body Deep Release.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 3 - Introduce the 10K

4 sessions
Focus for the week+

Week 3 introduces BR-03 - the 100 burpees before a 10K format. This is the most demanding single session in the plan. The 10K is not raced this week - it is completed. The purpose is to experience running 10K on pre-fatigued legs for the first time. The 10K time this week is a baseline that will be retested in Week 8.

  • Mon
    EKB-01
    The Swing Standard
    1 kettlebell - Men 32kg / Women 24kg
    20 minutes
    Day focus+
    • •Workout:EKB-01 - The Swing Standard
    • •Format:For Time
    • •Time:20 minutes
    • •100 reps:KB Two Handed Swing - heavy, unbroken if possible
    • →Pure power benchmark day.
    • →The 100 swing sprint at Men 32kg / Women 24kg is a test of maximum hip power endurance - the same power quality that drives running performance.
    • →Drive hard from the first rep.
    • →Log: time to complete 100 swings at 32kg, whether unbroken was achieved.
    • →This is the Week 3 swing power baseline.
  • Tue
    BR-03
    The KettleBurpee Runner - Advanced
    Bodyweight only
    50 to 65 minutes
    Day focus+
    • •Workout:BR-03 - The KettleBurpee Runner - Advanced
    • •Format:For Time - 100 burpees then 10K run
    • •Time:50 to 65 minutes
    • •100 reps:Burpee
    • •3 min:Active rest - brisk walk
    • •10K:Run
    • →FIRST 10K ATTEMPT. 100 burpees, 3 min active rest, 10K run for time.
    • →Do not race the 10K today - complete it.
    • →The goal is to finish and log the time.
    • →Pace the burpees at a sustainable rhythm - do not go out too fast and arrive at the 10K completely empty.
    • →The 10K is the main event.
    • →Everything hurts by kilometre 3 - this is expected and normal.
    • →Log: 100 burpee completion time, 10K time.
    • →This is the official 10K baseline for this plan.
  • Wed
    Active Rest
    Day focus+
    • →REC-06 Lower Body Deep Release.
    • →Mandatory after the 10K session.
    • →Do the full 25 minutes.
    • →Non negotiable after a 10K.
  • Thu
    CO-I5
    Swing Burpee EMOM
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:CO-I5 - Swing Burpee EMOM
    • •Format:EMOM
    • •Time:20 minutes
    • •10 reps:KB Two Handed Swing
    • •5 reps:Burpee
    • →Active recovery KB session after the 10K day.
    • →Not maximum effort - consistent effort.
    • →Maintain competition weight but do not push for maximum rest time today.
    • →The body needs movement not maximum stimulus after the 10K.
    • →Log: rest time per minute, how the legs felt compared to Day 2.
  • Fri
    FT-04
    Helen - KB Edition
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:FT-04 - Helen - KB Edition
    • •Format:For Time - 3 rounds
    • •Time:20 minutes
    • •400m:Run
    • •21 reps:KB Two Handed Swing
    • •12 reps:Burpee
    • →Helen KB Edition - 3 rounds for time: 400m run, 21 KB swings, 12 burpees at Men 24kg / Women 16kg.
    • →Running and KB combined For Time session.
    • →Push the 400m pace on every round - the run is where the most time is gained.
    • →No rest at the transitions between burpees and the next run.
    • →Log: total time for all 3 rounds.
  • Sat
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 4 - First Peak Week

5 sessions
Focus for the week+

Week 4 is the first peak week of the plan. The most demanding sessions across all three pillars appear this week. BR-05 Burpee 5K Intervals is introduced - the most race-specific session in the app. The snatch test baseline is established. This is a demanding week - recovery sessions on rest days are non negotiable.

  • Mon
    CO-A8
    Death Complex
    2 kettlebells - Men 20kg each / Women 12kg each
    25 minutes
    Day focus+
    • •Workout:CO-A8 - Death Complex
    • •Format:5 rounds for time
    • •Time:25 minutes
    • •8 reps:Double KB Swing
    • •6 reps:Double KB Clean
    • •4 reps:Double KB Thruster
    • •8 reps:Burpee
    • →Pair with SF-S5 KB Snatch Primer (12 min at Men 16kg / Women 10kg).
    • →Most demanding KB session of the plan.
    • →The Death Complex combines double KB work and burpees across 5 rounds - building the full body conditioning that supports sustained running performance.
    • →Take the full 2 minutes rest between rounds.
    • →Log: total time for all 5 rounds.
  • Tue
    BR-05
    Burpee 5K Intervals
    Bodyweight only
    40 to 50 minutes
    Day focus+
    • •Workout:BR-05 - Burpee 5K Intervals
    • •Format:For Time - 5 rounds interleaved
    • •Time:40 to 50 minutes
    • •20 reps:Burpee
    • •1K:Run at target race pace
    • →BR-05 Burpee 5K Intervals - 5 rounds, 20 burpees then 1K at target race pace, no rest between rounds.
    • →The most race-specific session in the plan.
    • →Every 1K must be at your target 5K race pace - not comfortable pace.
    • →If you do not know your target race pace - use your Week 1 BR-02 5K pace as the starting target.
    • →The ability to hold race pace in rounds 4 and 5 after 60 to 80 cumulative burpees is the specific quality this session builds.
    • →Log: total time, whether target race pace was held on every kilometre, which round was hardest.
  • Wed
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
    • →Full rest from running.
    • →Light activation only.
  • Thu
    EKB-02
    The Snatch Test
    1 kettlebell - Men 24kg / Women 16kg
    10 minutes
    Day focus+
    • •Workout:EKB-02 - The Snatch Test
    • •Format:For Time / AMRAP
    • •Time:10 minutes
    • •100 reps:KB Snatch
    • →Snatch test baseline. 100 KB snatches in 10 minutes at Men 24kg / Women 16kg.
    • →Find a sustainable rhythm - 10 reps per hand then switch is a common starting pace.
    • →Log total reps completed in 10 minutes.
    • →This baseline will be retested in Week 8.
    • →Log: total reps in 10 minutes, pacing strategy used.
  • Fri
    BR-02
    The KettleBurpee Runner - Standard
    Bodyweight only
    35 to 45 minutes
    Day focus+
    • •Workout:BR-02 - The KettleBurpee Runner - Standard
    • •Format:For Time - 100 burpees then 5K run
    • •Time:35 to 45 minutes
    • •100 reps:Burpee
    • •3-4 min:Active rest - brisk walk
    • •5K:Run
    • →Third BR-02 attempt.
    • →Push for a new personal best.
    • →Four weeks of specific KB runner training should be showing a clear improvement from Week 1.
    • →Target sub 25 minutes for the 5K if not already achieved.
    • →Start conservatively - the wall still hits between km 2 and 3.
    • →Log: 5K time, three attempt comparison - Week 1, Week 2, Week 4.
  • Sat
    REC-08
    THE FULL RESET
    Foam roller and mat
    13 minutes
    Day focus+
    • •Workout:REC-08 - THE FULL RESET
    • •Time:13 minutes
    • •1 minute:Box breathing
    • •1 minute:Foam roller quads both legs
    • •1 minute:Foam roller hamstrings both legs
    • •1 minute:Foam roller glutes both sides
    • •1 minute:Foam roller upper back
    • •1 minute:Foam roller lats both sides
    • •1 minute:Hip 90/90 left
    • •1 minute:Hip 90/90 right
    • •1 minute:Low lunge with twist left
    • •1 minute:Low lunge with twist right
    • •1 minute:Thoracic extension over roller
    • •1 minute:Legs up the wall
    • •1 minute:Final stillness - eyes closed - breathe naturally
    • →REC-08 The Full Reset.
    • →Mandatory after the first peak week.
    • →Full 30 minutes.
    • →Non negotiable.
    • →This is the most demanding week so far.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 5 - Race Pace Focus

4 sessions
Focus for the week+

Week 5 is a partial deload from the peak of Week 4. The KB sessions reduce slightly in intensity - the running sessions focus on race pace intervals. The body consolidates the adaptations from Week 4 before the second build toward Week 8. Do not try to push harder than the plan prescribes this week - the deload is deliberate.

  • Mon
    CO-A1
    Snatch And Surge
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:CO-A1 - Snatch And Surge
    • •Format:EMOM
    • •Time:20 minutes
    • •5+5 reps:KB Snatch
    • •5 reps:Burpee
    • →Pair with SF-S5 KB Snatch Primer (12 min at Men 16kg / Women 10kg).
    • →Reduced intensity snatch day.
    • →Target consistent technique across all 20 minutes rather than maximum rest time.
    • →The body is recovering from Week 4 - quality movement over maximum effort today.
    • →Log: technical quality, rest time per minute.
  • Tue
    BR-05
    Burpee 5K Intervals
    Bodyweight only
    40 to 50 minutes
    Day focus+
    • •Workout:BR-05 - Burpee 5K Intervals
    • •Format:For Time - 5 rounds interleaved
    • •Time:40 to 50 minutes
    • •20 reps:Burpee
    • •1K:Run at target race pace
    • →Second attempt at the race pace intervals.
    • →Compare to Week 4 Day 2.
    • →The goal is to hold the same race pace with less perceived effort - or hold a slightly faster pace.
    • →The body should be beginning to adapt to the specific fatigue pattern this session creates.
    • →Log: total time, whether target race pace was held on every kilometre, compare to Week 4.
  • Wed
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Thu
    CO-A4
    Heavy And Hard
    2 kettlebells - Men 24kg each / Women 16kg each
    20 minutes
    Day focus+
    • •Workout:CO-A4 - Heavy And Hard
    • •Format:EMOM
    • •Time:20 minutes
    • •8 reps:Double KB Swing
    • •5 reps:Burpee
    • →Posterior chain power maintenance day.
    • →Not maximum effort - consistent effort.
    • →The double swing power built in Week 2 must be maintained during the deload week.
    • →Log: rest time per minute, whether both bells stayed in sync.
  • Fri
    BR-02
    The KettleBurpee Runner - Standard
    Bodyweight only
    35 to 45 minutes
    Day focus+
    • •Workout:BR-02 - The KettleBurpee Runner - Standard
    • •Format:For Time - 100 burpees then 5K run
    • •Time:35 to 45 minutes
    • •100 reps:Burpee
    • •3-4 min:Active rest - brisk walk
    • •5K:Run
    • →Fourth BR-02 attempt.
    • →The goal is a new personal best - particularly if Week 4 was significantly faster than Week 2.
    • →The specific adaptations from Weeks 3 and 4 (10K experience, race pace intervals, heavy KB work) should be showing in this attempt.
    • →Log: 5K time, four attempt comparison - Weeks 1, 2, 4, 5.
  • Sat
    Active Rest
    Day focus+
    • →REC-06 Lower Body Deep Release.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 6 - 10K Focus

4 sessions
Focus for the week+

Week 6 shifts the primary focus to the 10K format. The second 10K attempt after 100 burpees occurs this week - comparing directly to Week 3. The KB sessions this week specifically support 10K performance - endurance base work and complex conditioning.

  • Mon
    CO-A10
    Elite Finale
    1 kettlebell - Men 32kg / Women 20kg
    30 minutes
    Day focus+
    • •Workout:CO-A10 - Elite Finale
    • •Format:AMRAP - As Many Rounds As Possible
    • •Time:30 minutes
    • •10 reps:KB Two Handed Swing
    • •5+5 reps:KB Snatch
    • •10 reps:Burpee
    • •5+5 reps:KB Clean and Press
    • →Pair with SF-S5 KB Snatch Primer (12 min at Men 16kg / Women 10kg).
    • →Endurance base day.
    • →The 30 minute AMRAP builds the aerobic and muscular endurance base that supports 10K performance.
    • →Find a sustainable pace and hold it across all 30 minutes.
    • →The last 5 minutes should feel as controlled as the first 5.
    • →Log: total rounds completed in 30 minutes.
  • Tue
    BR-03
    The KettleBurpee Runner - Advanced
    Bodyweight only
    50 to 65 minutes
    Day focus+
    • •Workout:BR-03 - The KettleBurpee Runner - Advanced
    • •Format:For Time - 100 burpees then 10K run
    • •Time:50 to 65 minutes
    • •100 reps:Burpee
    • •3 min:Active rest - brisk walk
    • •10K:Run
    • →Second 10K attempt.
    • →Push for a faster time than Week 3.
    • →The specific conditioning built across Weeks 3 to 6 should show a clear improvement.
    • →Pace the burpees consistently - do not go out too fast.
    • →Start the 10K conservatively - the first 3 kilometres set the tone for the entire run.
    • →Log: 10K time, compare to Week 3, note which kilometre was hardest.
  • Wed
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
    • →Active recovery only after the 10K session.
  • Thu
    CO-A8
    Death Complex
    2 kettlebells - Men 20kg each / Women 12kg each
    25 minutes
    Day focus+
    • •Workout:CO-A8 - Death Complex
    • •Format:5 rounds for time
    • •Time:25 minutes
    • •8 reps:Double KB Swing
    • •6 reps:Double KB Clean
    • •4 reps:Double KB Thruster
    • •8 reps:Burpee
    • →Death Complex - 5 rounds, double KB complex and burpees, 2 min rest at Men 20kg each / Women 12kg each.
    • →Compare total time to Week 4 Day 1.
    • →Clear improvement should be visible across the two attempts.
    • →Log: total time, compare to Week 4.
  • Fri
    FT-05
    The KettleBurpee Sprint
    2 kettlebells - Men 20kg each / Women 12kg each
    25 minutes
    Day focus+
    • •Workout:FT-05 - The KettleBurpee Sprint
    • •Format:For Time - 5 rounds
    • •Time:25 minutes
    • •10 reps:Double KB Swing
    • •10 reps:Burpee
    • •10 reps:Double KB Clean
    • •10 reps:Burpee
    • →FT-05 The KettleBurpee Sprint - 5 rounds for time: 10 double swings, 10 burpees, 10 double cleans, 10 burpees at Men 20kg each / Women 12kg each.
    • →Double KB and burpee For Time challenge.
    • →No rest between movements within each round.
    • →Both bells must stay in sync on every double movement.
    • →Log: total time for all 5 rounds.
  • Sat
    Active Rest
    Day focus+
    • →REC-08 The Full Reset.
    • →Full 30 minutes after a heavy week.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 7 - Final Build

4 sessions
Focus for the week+

Week 7 is the final build week before benchmark week. Every session this week has a direct preparation purpose for the Week 8 tests. The snatch test is retested to compare to Week 4. The race pace intervals are the final preparation for the benchmark 5K.

  • Mon
    EKB-02
    The Snatch Test
    1 kettlebell - Men 24kg / Women 16kg
    10 minutes
    Day focus+
    • •Workout:EKB-02 - The Snatch Test
    • •Format:For Time / AMRAP
    • •Time:10 minutes
    • •100 reps:KB Snatch
    • →Second snatch test attempt.
    • →Compare to Week 4 Day 4.
    • →The improvement should be clear - better pacing, more reps, or the same reps with less grip fatigue.
    • →Log everything.
    • →Log: total reps, compare to Week 4, pacing strategy used.
  • Tue
    BR-05
    Burpee 5K Intervals
    Bodyweight only
    40 to 50 minutes
    Day focus+
    • •Workout:BR-05 - Burpee 5K Intervals
    • •Format:For Time - 5 rounds interleaved
    • •Time:40 to 50 minutes
    • •20 reps:Burpee
    • •1K:Run at target race pace
    • →Final race pace interval session before the benchmark.
    • →Hold race pace on every single kilometre regardless of how the burpees felt.
    • →This is the last opportunity to train the specific quality that the benchmark tests - race pace under sustained burpee fatigue.
    • →Log: total time, whether race pace was held on every kilometre, compare to Weeks 4 and 5.
  • Wed
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Thu
    CO-A9
    The Kettleburpee
    2 kettlebells - Men 20kg each / Women 12kg each
    20 to 30 minutes
    Day focus+
    • •Workout:CO-A9 - The Kettleburpee
    • •Format:For Time - The In-Gym Signature Workout
    • •Time:20 to 30 minutes
    • •10 reps:Double KB Swing
    • •8 reps:Burpee
    • •6 reps:Double KB Clean
    • •4 reps:Double KB Thruster
    • →The KettleBurpee - full 10 rounds at Men 20kg each / Women 12kg each.
    • →The in-gym signature workout as preparation for the benchmark week.
    • →This is not the primary benchmark of this plan (BR-02 is) but completing The KettleBurpee demonstrates the all-round advanced conditioning built across the plan.
    • →Log: total time for all 10 rounds.
  • Fri
    SF-S3
    The 100 Burpee Starter
    Bodyweight only
    10 minutes
    Day focus+
    • •Workout:SF-S3 - The 100 Burpee Starter
    • •Format:For Time
    • •Time:10 minutes
    • •100 reps:Burpee
    • •3-4 min:Active rest - brisk walk
    • →SF-S3 used as main session: 100 burpees within 10 min.
    • →Active rest 3 to 4 min.
    • →Then easy 5K at conversational pace - not for time.
    • →Easy run to shake out the legs and mentally prepare for the benchmark week.
    • →Not a time effort - just movement.
    • →The body should feel the difference from Week 2 Day 5 - it should feel significantly more manageable now.
    • →Log: 100 burpee time, whether the easy 5K felt genuinely easy compared to Week 2.
  • Sat
    Active Rest
    Day focus+
    • →REC-06 Lower Body Deep Release.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 8 - Final Benchmark Week

4 sessions
Focus for the week+

The final week of the plan. Three benchmark sessions across five days. Everything from the past 8 weeks is tested here. Log every score and compare to every previous attempt.

  • Mon
    BR-02
    The KettleBurpee Runner - Standard
    Bodyweight only
    35 to 45 minutes
    Day focus+
    • •Workout:BR-02 - The KettleBurpee Runner - Standard
    • •Format:For Time - 100 burpees then 5K run
    • •Time:35 to 45 minutes
    • •100 reps:Burpee
    • •3-4 min:Active rest - brisk walk
    • •5K:Run
    • →OFFICIAL FINAL BENCHMARK.
    • →The number that defines Plan-05.
    • →Give everything across both the burpees and the run.
    • →Complete the burpees with full standard throughout.
    • →Walk immediately after - do not sit.
    • →Begin the 5K with purpose.
    • →Start conservatively - finish strong.
    • →The improvement from Week 1 to Week 8 represents 8 weeks of dedicated KB runner training.
    • →Log: 100 burpee completion time, final 5K time, full plan comparison - Weeks 1, 2, 4, 5, 8.
  • Tue
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
    • →Active recovery only.
    • →Prepare for the 10K benchmark tomorrow.
  • Wed
    BR-03
    The KettleBurpee Runner - Advanced
    Bodyweight only
    50 to 65 minutes
    Day focus+
    • •Workout:BR-03 - The KettleBurpee Runner - Advanced
    • •Format:For Time - 100 burpees then 10K run
    • •Time:50 to 65 minutes
    • •100 reps:Burpee
    • •3 min:Active rest - brisk walk
    • •10K:Run
    • →OFFICIAL 10K BENCHMARK.
    • →Compare to Weeks 3 and 6.
    • →Eight weeks of specific KB runner training should show a clear improvement across all three 10K attempts.
    • →Pace the burpees consistently.
    • →Start the 10K conservatively - strong finish is the goal.
    • →Log: 10K time, three attempt comparison - Week 3, Week 6, Week 8.
  • Thu
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
    • →Active recovery.
    • →Let the body prepare for the final session.
  • Fri
    FT-10
    The Anvil
    1 kettlebell - Men 24kg / Women 16kg
    45 minutes
    Day focus+
    • •Workout:FT-10 - The Anvil
    • •Format:For Time - descending ladder
    • •Time:45 minutes
    • •50 reps:KB Two Handed Swing
    • •50 reps:Burpee
    • •40 reps:KB Two Handed Swing
    • •40 reps:Burpee
    • •30 reps:KB Two Handed Swing
    • •30 reps:Burpee
    • •20 reps:KB Two Handed Swing
    • •20 reps:Burpee
    • •10 reps:KB Two Handed Swing
    • •10 reps:Burpee
    • →FT-10 The Anvil - 150 swings and 150 burpees, descending ladder, for time at Men 24kg / Women 16kg.
    • →The ultimate conditioning benchmark. 300 total reps.
    • →This is the final session of the plan.
    • →It has nothing to do with running - it is a pure KB and burpee conditioning test that demonstrates the full scope of fitness built across 8 weeks.
    • →Break the first two rungs into sets of 25.
    • →Sprint the final rung of 10.
    • →Log: total time, whether swing and burpee standard held throughout.
  • Sat
    REC-08
    THE FULL RESET
    Foam roller and mat
    13 minutes
    Day focus+
    • •Workout:REC-08 - THE FULL RESET
    • •Time:13 minutes
    • •1 minute:Box breathing
    • •1 minute:Foam roller quads both legs
    • •1 minute:Foam roller hamstrings both legs
    • •1 minute:Foam roller glutes both sides
    • •1 minute:Foam roller upper back
    • •1 minute:Foam roller lats both sides
    • •1 minute:Hip 90/90 left
    • •1 minute:Hip 90/90 right
    • •1 minute:Low lunge with twist left
    • •1 minute:Low lunge with twist right
    • •1 minute:Thoracic extension over roller
    • •1 minute:Legs up the wall
    • •1 minute:Final stillness - eyes closed - breathe naturally
    • →REC-08 The Full Reset.
    • →Mandatory.
    • →Full 30 minutes.
    • →The plan is complete.
    • →End it properly.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Benchmark Performance Levels

BR-02 Week 1 Baseline+
  • →Completing the full session: Good starting point
  • →Under 35 minutes for the 5K: Solid baseline
  • →Under 30 minutes for the 5K: Strong baseline
  • →Under 25 minutes for the 5K: Advanced baseline - the target for this plan is to push this further
EKB-01 The Swing Standard+
  • →Completing 100 reps at 32kg: Good
  • →Under 8 minutes: Solid
  • →Under 6 minutes: Strong
  • →Under 4 minutes: Advanced
  • →Under 3 minutes: Competitive level
BR-03 10K Final Benchmark+
  • →Completing the full session: A genuine achievement
  • →Under 70 minutes for the 10K: Good
  • →Under 60 minutes for the 10K: Solid
  • →Under 52 minutes for the 10K: Strong - the secondary target for this plan
  • →Under 45 minutes for the 10K: Advanced
BR-02 Official Final Benchmark (Week 8)+
  • →Completing the full session: You are fitter than most people - the general population cannot complete 100 burpees in 10 minutes let alone run 5K immediately after
  • →Under 35 minutes for the 5K: Good
  • →Under 30 minutes for the 5K: Solid
  • →Under 25 minutes for the 5K: Strong - the primary target for this plan
  • →Under 22 minutes for the 5K: Well above average - requires both strong running fitness and excellent burpee conditioning
  • →Under 20 minutes for the 5K: Advanced - competitive hybrid fitness level
  • →Under 18 minutes for the 5K: Top tier - Hyrox elite athlete level

There are levels to this. Wherever you finish - log the time - keep coming back. The gap between where you are and where you want to be closes one rep at a time.