4:00 Clock
15 second High Knees
15 second Butt Kicks
5 Dynamic Squat Stretches
5 No Push Up Burpees (aka Up Downs)
Athletes Notes
For Reps:
2:00 Max Burpees
-2:00 rest-
2:00 Max Alternating Leg V-Ups
-2:00 rest-
2:00 Max Air Squats
-2:00 rest-
1:00 Max Burpees
-1:00 rest-
1:00 Max Alternating Leg V-Ups
-1:00 rest-
1:00 Max Air Squats
-1:00 rest-
:30 Max Burpees
-:30 rest-
:30 Max Alternating Leg V-Ups
-:30 rest-
:30 Max Air Squats
Athletes Notes
SCORING
Set 1: Score = Total Burpees in 2:00
Set 2: Score = Total Alt V-ups in 2:00
Set 3: Score = Total Air Squats in 2:00
Set 5: Score = Total Burpees in 1:00
Set 6: Score = Total Alt V-ups in 1:00
Set 6: Score = Total Air Squats in 1:00
Set 7: Score = Total Burpees in 0:30
Set 8: Score = Total Alt V-ups in 0:30
Set 9: Score = Total Air Squats in 0:30
Workout Strategy and Flow
- Whew!!! Okay y’all. Today is all about MOVING. If this workout intimidates you, then I encourage you to take have 1 goal in mind and that is to just not stop moving. (even if it is slow)
- YOU CAN DO THIS.
- Shout out to everyone who did the Burpee Cycle with us….this is going to be an awesome opportunity to remind yourselves how much better you feel attacking a burpee workout. LET’S DO THIS.
- Burpee Variations
- Alternating Leg V-Up
- Air Squats
Backpack Option
Same format as show above with these movements:
Scaled
Same format as show above with these movements:
Mayhem Moms
Same format as show above with these movements:
- Modified Burpee
- Seated Toe Taps or Accumulate Max seconds of Plank or Knee Plank
- Air Squats
:30 Seal Stretch
:30 Couch Stretch (each)
:30 Pigeon Stretch (each)
-repeat if you have additional time-
Athletes Notes