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The first 1000m 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 squats, burpees, sit ups and pushups. In these, you will need a constant pace with the shortest breaks possible.

The final 1000m 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: If the given task is too hard for you, scale “George” by running 500m before and after and reducing 5 laps into 3.