Competition Corner

7-min AMRAP: 1km run -> Max Burpees to Plate

This workout begins with athletes positioned on the Assault Runner, ready to start only when the official time has been called. The treadmill must read 0m before starting the run, and the athlete runs until the display reaches exactly 1000m. During the run, athletes are not permitted to hold onto the handrails at any time—doing so will result in a no-rep or disqualification.
Once the 1KM run is complete, athletes immediately transition into burpees to plate. Each burpee must start from a standing position, then move into a chest-to-ground position where the athlete’s chest must make clear contact with the turf. From there, the athlete may either jump or step their feet forward into a standing position.
Upon standing, both feet must jump or step onto the plate for the rep to count. Only full, clean repetitions will be recorded. The clock runs continuously for the full 7 minutes, so pacing the run and transitioning quickly into burpees is essential. Your score is the total number of valid burpees completed after the run.
This event is a mix of endurance and explosive strength. The key to success is striking the right balance—run fast enough to leave plenty of time for burpees, but reserve enough energy to keep moving efficiently right until the buzzer.