For Max Reps…
5:00 Burpee Box Jump Overs
2:00 Rest
4:00 Burpee Box Jump Overs
2:00 Rest
3:00 Burpee Box Jump Overs
General Warm Up
Hit 3-5min of easy, steady cardio and then…
3 ROUNDS
5 Slow Kang Squats
6 Reverse Lunges
5-10 Push Ups
5-10 Bodyweight Rows
20 Jumping Jacks or 40 Double Unders
Specific Warm Up
Oh wow. Wow, wow, wow. Wow.
Uh…. Do a handful of burpees, do a handful of box jump overs, do a handful of burpee box jump overs, curse my name and then let’s do it.
Workout of the Day
For Max Reps…
2:00 Rest
4:00 Burpee Box Jump Overs
2:00 Rest
3:00 Burpee Box Jump Overs
Workout Notes
Well this one doesn’t look very fun, does it? They can’t all be fun. The really gnarly ones make the rest of them feel more fun! This type of workout is known as an AMRAP, which stands for As Many Rounds/Reps As Possible. This means that we will set a timer (in this case, 5min, then 4min, then 3min) and for the duration of that timer, we will continue cycling through the work as many times as we can. The workout ends when the timer ends. Normally, there are multiple movements to cycle through, but this is just one move. Do a burpee, do a box jump, and then hop down on the other side. Repeat until your clock runs out! Then do it again for 4min. Then again for 3min. Yucky.
Movement Modifications
This is a 3 part movement: a Burpee, a Box jump, and hopping off of the other side to turn around. If the Burpee is giving you trouble, replace it with a Squat Thrust. Remember though, a SLOW Burpee or a SLOW Squat Thrust is still a good rep! There’s a lot of time to work today, so you don’t need to be moving too fast!
If the Box Jump Part is giving you trouble or you don’t have a box available, you can finish each burpee by jumping over a target like this or you can just jump as high as you can, like a Power Jump.
If you aren’t comfortable or don’t have enough room to jump off of the other side and turn around, just skip it! Doing just the Burpee Box Jump or the standard Burpee will still give you a tremendous workout today!
Optional Accessory Work
Spend 10-20min working on whichever station of our Pull Up Strength Program fits you best!
Cool Down
1-2min of Chest Stretches on Each Side
1-2min of Samson Stretch on Each Side
댓글