Burpee Practice
Complete as many reps as possible in 1:00:
- Burpees
Rest 2:00, then every 1:30 for 3 rounds:
- Complete the number of burpees you completed in 1:00 test
Notes
Today we are practicing our burpee pacing again.
We will begin by testing our sprint pace by completing as many burpees as you can in 1:00. Do not pace here. Go fast and get as many reps as you can.
After a 2:00 rest, you will complete the number of burpees you completed in the 1:00 test every 1:30 for 3 rounds. The idea is to stretch that number out to take closer to 1:15, rather than 1:00, so that it is a repeatable effort.
At Home Conditioning
7 Rounds
In 1:00:
- 40 Double Unders
- Max Dumbbell Box Step Ups
Rest 1:00
Notes
Today’s workout is 1-minute intervals with 1-minute rest in between rounds. Your score is the number of step ups achieved each round.
The double unders should be done in :25 or less every round. Perform single unders or drop the number of double unders so that they don’t take longer than :25.
The step ups may be loaded with one or two dumbbells, kettlebells, or a barbell. Whatever weight you choose, make sure you can work continuously with it for the remainder of the minute.