2 Rounds:
10 Ankle Circles (each direction, each leg)
5 Samson Lunge Stretches (each)
5 Dynamic Squat Stretches
5 Hand Release Push Ups
5 No Push Up Burpees
..into…
3 Rounds at fast pace:
6 Air Squats
3 Burpees
Athletes Notes
4 sets:
In a 2 minute window:
40 Air Squats
Max Burpees in the time remaining
-rest 2 minutes between sets-
Athletes Notes
Score
- We are ONLY scoring total Burpees each set.
Workout Strategy and Flow
- LET’S GOOOO. We are going to be working on our burpee capacity this cycle as we just tested our 100 Burpees for time last week. If you have not done that test yet, feel free to skip this workout today and go back to last week to do that workout. We will retest on December 23rd.
- Air Squats – be careful not to go lightning fast on these or your legs are going to blow up by sets 3 and 4. Maintain steady movement. Aim for 20 unbroken, quick rest/shake out and then 20 to finish.
- Burpees – this is where our score comes from today. We need to get in the habit of shutting off our brain and just pushing through here. Lay down, stand up, jump, repeat. Focus on your breathing and stay calm. You can do this.
- Our goal is consistent scores across all 4 sets of burpees.
- Challenge yourself here. We get a 1:1 work to rest ratio. So we are going to have a good amount of time to rest and recover.
- Aim to walk around during your rest. Try not to sit down.
FLOW
0:00 – 2:00 Complete 40 Air Squats, then Max Burpees in the time remaining
2:00 – 4:00 Rest
4:00 – 6:00 Complete 40 Air Squats, then Max Burpees in the time remaining
6:00 – 8:00 Rest
8:00 – 10:00 Complete 40 Air Squats, then Max Burpees in the time remaining
10:00 – 12:00 Rest
12:00 – 14:00 Complete 40 Air Squats, then Max Burpees in the time remaining
Backpack Option
4 sets:
In a 2 minute window:
30 Backpack Back Squat (slightly lower rep count since it’s weighted)
Max Backpack Lateral Burpees in the time remaining
-rest 2 minutes between sets-
Scaled
4 sets:
In a 2 minute window:
40 Squat to Chair
Max Elevated Up Down with Jump in the time remaining
-rest 2 minutes between sets-
Mayhem Moms
4 sets:
In a 2 minute window:
40 Air Squats
Max Modified Burpee in the time remaining
-rest 2 minutes between sets-
Unbroken sets of V-Ups:
20-18-16-14-12-10
*must stop and reset after each set
Athletes Notes
Demo Video
- V-Ups: The key is to balance on tailbone at top and bring chest and feet up at same rate.
Flow
20-18-16-14-12-10
*must stop and reset after each set
So 20 without stopping, then quick stop/reset, into 18 without stopping, then quick stop/reset…and so on.
Be sure not to go until you’re ready.
Substitution
Scaled OR Mayhem Moms
20-18-16-14-12-10
Quarter Sit Ups OR Heel Taps (L+R=1)
*must stop and reset after each set