This workout is a creation of a friend of mine who is a personal trainer, crossfit athlete and eats Paleo. Long story short she is the real deal and does group training as well, so if you are in the Austin, TX area looking for a rockstar trainer I highly recommend giving Karen Pierce a shout.

Ok on to the workout, it is called The Rapture (awesome name). It is five different body weight movements with a quarter mile sprint in between. It is ideal on a track because you can run one lap, but distances are totally up to you. So if your lap is to the mailbox and back isn’t really important, what is important is that you are sprinting full tilt and you are running at least 400 m.

The Rapture by KP

  1. 50 Burpees
  2. 1 Lap on track or 400m Sprint timed
  3. 75 Flutter Kicks
  4. 1 Lap on track or 400m Sprint faster than first lap
  5. 100 Push Ups
  6. 1 Lap on track or 400m Sprint faster than first lap
  7. 150 Situps
  8. 1 Lap on track or 400m Sprint faster than first lap
  9. 200 Squats
  10. 1 Lap on track or 400m Sprint faster than first lap

Ok a few things. First, this workout is really hard and to do all the movements unbroken is really impressive kudos to you. Two, if you really want to make it challenging run negatives splits (laptime is faster than the previous lap) the whole way. Third, the distance of the lap doesn’t need to be exactly 400m, something between 400m and 700m is perfect. Okay so here is what I did today:

Rabah’s Workout

  1. 50 Burpees – Two Sets of 25 with five second break after first set
  2. 1 Lap on trail behind gym – 2m13s
  3. 75 Flutter Kicks – Unbroken
  4. 1 Lap on trail behind gym -2m02s
  5. 100 Push Ups – Four Sets of 25, I struggled on this one
  6. 1 Lap on trail behind gym -1m54s
  7. 150 Situps – Three Sets of 50
  8. 1 Lap on trail behind gym -1m47s
  9. 200 Squats – Eight Sets of 25 with five second break at 100
  10. 1 Lap on trail behind gym -1m52s

As you can see from my results, The Rapture is a really challenging workout, but I love the fact that you can do it anywhere. Don’t worry if you can’t do all of it at first, keep trying and break the large reps into digestible chunks. It is ok to take a 3-5 second break during movements. Everyone starts somewhere!

Lastly, I want to give a big thanks to Karen for sharing this workout with me:) Thanks KP!

Let me know what you guys thinks about The Rapture in the comments section. Too Easy? Too Hard?