Day 10: Burpees

Yay burpees. Remember, intentionally performed burpees are superior to the spastic method commonly used in some HIIT programs. Controlled burpees, without the useless jump, allow the trainee to focus on tighening the glutes when standing up, and focus on form throughout the entire movement.

Time Domain

  • EMOM - Every minute, at the top of the minute, perform burpees for :30, then rest :30

    • Start the clock

    • Execute 5 burpees, based on your level, for :30

    • Rest :30

    • Start again at the top of the next minute

  • Example:

    • Pretty self-explanatory. No example provided

Workout Level Suggestions

  • Level 1, 2, & 3: All levels perform burpees for :30

    • Level 1: 4-Count

    • Level 2: 6-Count

    • Level 3: 8-Count Body Builders

Coaches Plan

Level 3 for me. I rarely do this style because it’s new to me, but I feel physically strong right now. Hoping to record them.

Resources - How to

Always remember, the load instrument does not matter - kettlebells, sandbags, dumbbells, slam balls, bag of salt, … Just note it.

Score: Share to website comments and/or Facebook

  • Note the number of burpees completed in total. By round if you like.

  • Share how it felt.

    • Was the rest period long enough?

    • How did it feel?

    • What was challenging?

    • Did anything hurt?

Christian Griffith18 Comments