NICHOLAS is a pure bodyweight workout that combines Burpees and Running. It consists of 3 parts that you should complete one after another.
Part a) is a 2K Run followed by 5 minutes of rest, on to part b) 100 Burpees followed by 5 minutes of rest, on to part c) another 2K run. The time cap for NICHOLAS is 50 Minutes
Scaling: You can scale NICHOLAS by reducing the distances and reps by half.