Day 21: Burpees

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 tightening the glutes when standing up, and focus on form throughout the entire movement.

Time Domain - Notice more rest!

  • EMOM - Every minute, at the top of the minute, perform burpees for :30, then rest 1:00

    • Start the clock

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

    • Rest 1:00 (this more rest than Day 10)

    • Start again at 1:30, and repeat.

    • Will be a total of 4 sets.

  • Example:

    • 00:00 Start burpee(ing)

    • 00:30 Stop and rest 1:00

    • 01:30 Start again

    • 02:00 Stop and rest 1:00

    • 03:00 Start again

    • 03:30 Stop and rest 1:00

    • 04:30 Start again

    • 05:00 Stop and rest and go about your day.

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 2 for me. I am going to focus on exploding back to my feet 5th count of the 6-count burpee.

Resources - How to

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 this rest better?

    • How was your breathing? Anything sore?

    • How did it feel?

    • What was challenging?

    • Did anything hurt?

Christian Griffith19 Comments