WITHERS is a sole bodyweight workout that includes running* and burpee broad jumps. WITHERS consist of 3 rounds that each combine the exercises and reps of a) and b). In the first round you run 1500m followed by 50 Burpee Broad Jumps. In the second round you run 1000m followed by 40 Burpee Broad Jumps. In the third and last round you run 500m and complete 30 Burpee Broad Jumps. The time cap for WITHERS is 40 minutes.
*You can substitute running by estimating your run times and then do e.g. skipping, jumping jacks or mountain climbers.
Scaling: You can scale WITHERS by reducing the reps and distances by half.