2 Rounds:
10 Bodyweight Calf Raises
15 seconds of Standing Marches
15 seconds of Butt Kicks
Athletes Notes
AMRAP 7 Minutes
5 Adductor Rockbacks (each)
5 Box Step Ups (each)
5 Push Ups to Downward Dog
10 Alternating Single Leg Glute Bridges
3 Burpees (every round go faster)
Athletes Notes
4 sets:
30 seconds of Burpee Box Jump Overs (24”/20”)
30 seconds of Plank
-rest 1 minute after each set-
– into-
4 sets:
30 seconds of Burpees
30 seconds of Hollow Hold
-rest 1 minute after each set-
Goal for Burpee Box Jump Overs: 4-6+
Goal for Burpees: 7-10+
Athletes Notes
Score
- You will score your burpee reps.
- Sets 1-4 will be reps you get in each of your 30 seconds of Burpee Box Jump Overs
- Sets 5-8 will be reps you get in each of your 30 seconds of Burpees
Workout Strategy and Flow
- WOOOOHOOOO. We are almost to the end of our burpee focused cycle and we get to retest soon. Today we get a burpee + core combo.
- If you are unable to hit the goals, you should scale to the Scaled or Mayhem Moms option
- Goal for Burpee Box Jump Overs: 4-6+
- Goal for Burpees: 7-10+
- Burpee Box Jump Over
- Plank
- Burpees
- Hollow Hold
- You should be able to stay moving (or holding) for the entire 30 second window, only resting during your built in minute of rest period.
0:00 – 0:30 Burpee Box Jump Overs
0:30 – 1:00 Plank
1:00 – 2:00 Rest
2:00 – 2:30 Burpee Box Jump Overs
2:30 – 3:00 Plank
3:00 – 4:00 Rest
4:00 – 4:30 Burpee Box Jump Overs
4:30 – 5:00 Plank
5:00 – 6:00 Rest
6:00 – 6:30 Burpee Box Jump Overs
6:30 – 7:00 Plank
7:00 – 8:00 Rest
8:00 – 8:30 Burpees
8:30 – 9:00 Hollow Hold
9:00 – 10:00 Rest
10:00 – 10:30 Burpees
10:30 – 11:00 Hollow Hold
11:00 – 12:00 Rest
12:00 – 12:30 Burpees
12:30 – 13:00 Hollow Hold
13:00 – 14:00 Rest
14:00 – 14:30 Burpees
14:30 – 15:00 Hollow Hold
Substitution
- If needed scale the Burpee Box Jump Over to Burpee Box Step Over
- Hollow Hold Scaling Progressions
Scaled
4 sets:
30 seconds of Elevated Up Down with Jump + Step Up to Surface
30 seconds of Knee Plank
-rest 1 minute after each set-
-into-
4 sets:
30 seconds of Elevated Up Down with Jump
30 seconds of Boat Hold
-rest 1 minute after each set-
Mayhem Moms
4 sets:
30 seconds of Low Box/Plate Burpee Jump Overs OR Elevated Burpee Step Overs
30 seconds of Plank
-rest 1 minute after each set-
-into-
4 sets:
30 seconds of Modified Burpee
30 seconds of Boat Hold
-rest 1 minute after each set-
30 second Couch Stretch (left)
30 second Couch Stretch (right)
30 second Child’s Pose
30 second QL Stretch (left)
30 second QL Stretch (right)
Athletes Notes