Day 64: Supa'slow Burps

Take. It. Slow.

Each count in the super slow burpee is done slowly and methodically. For each count, say it out loud as you are doing it.

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 1:15, perform 3 super slow burpees for 4 rounds.

    • Start the clock

    • Round 1: Execute 3 SS burpees, based on your level

    • Rest the remainder of the minute + :15 or 1:15

    • Round 2: Start again at 1:15

    • Rest til 2:30

    • Round 3: Start again at 2:30

    • Rest til 3:45

    • Round 4: Start again at 3:45

    • Watch some NFL football

Workout Level Suggestions

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

    • Level 1: 4-Count

    • Level 2: 6-Count

    • Level 3: 6-Count (no typo, both 2& 3 are doing 6-counts)

Coaches Plan

I am going to focus specifically on stregth+mobility

Resources - How to

The example below shows 4-count. Levels 2 & 3, perform SS 6-count burpees.

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 Griffith3 Comments