Day 55: Burpee Test

If you hated the deload pushups, you are going to really hate me, today. Burpees. same protocol.

Trust me. This will make sense, eventually, I promise.

3 burpees, every :30 for 10 rounds. (Can’t do Level 2 burpees? lower yourself to the ground as quickly as possible, lie flat for a split second, then get back up efficiently and efficaciously.

IMPORTANT: Stop where you need to stop, just note it. Very few people will last all 10 rounds with perfection Level 2 execution. It’s a test. It will be tested again. Don’t sandbag, but don’t push beyond good form and the talk test.

Time Domain

  • EMOM - Every :30, perform 3, Level 2 burpees, rest the remainder of the :30, and go again.

    • Start the clock

    • Execute 3 burpees, based on your level

    • Rest until :30

    • Start again at :30, and repeat.

    • Will be a total of 10 sets.

  • Example:

    • 00:00 Do 3 burpees

    • rest til 00:30

    • 00:30 Do 3 burpees

    • rest til 01:00

    • 01:00 Do 3 burpees

    • …for 10, :30 rounds

Workout Level Suggestions

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

    • Level 1: Get-downs (lower yourself to the ground as quickly as possible, lie flat for a split second, then get back up efficiently and efficaciously)

    • Level 2: 6-Count burpees

Coaches Plan

I feel like the best approach will be to get comfortable with the idea that the entire 5 minutes might feel like work, rest be damned. Therefore, I plan to proceed at a steady pace during the whole workout.

Resources - How to

Score: Share to website comments and/or Facebook

  • Note the number of rounds completed and the total number of burpees.

  • Share how it felt.

    • How was your breathing?

    • How did it feel?

    • If you completed all 10 rounds, when did it become difficult?

Christian GriffithComment