Find a straightaway length in your neighborhood (maybe even your driveway will do) that measures about 100 yards. Perform your burpees always at one end of that length. Between each of the 10 sets of 10 burpees, run with your medicine ball the length of that straightaway and back; on the run there, hold the medicine ball (MB) in both hands directly overhead (try to line your shoulders up with your ears and straighten out your elbows), and on the run back, hold the MB evenly in both hands centered chest-high.
Limit your rest! Finish as quickly as possible. Go breathless!!!
1) 10 x Regular Burpee (push-up, hop in, stand up, jump up)(modification: no push-up OR push-up on knees)
*OH MB Run there/ Chest-High MB Run back
2) 10 x MB Burpee (perform push-up part of burpee with hands on MB, hop in, stand up and pick MB up and press it overhead) (modification: no push-up, just squat-thrust-jump w/ MB)
*OH MB Run there/ Chest-High MB Run back
3) 5 ea. leg x Single-Leg Burpee (perform entire burpee on 1 leg)
*OH MB Run there/ Chest-High MB Run back
4) 10 x Burpee Jack (during the push-up, straddle your legs out and in (like in a jumping jack), hop in, stand, and do a jumping jack on the end of the burpee, instead of jumping up)
*OH MB Run there/ Chest-High MB Run back
5) 10 x Decline Curb Burpee (find a curb, place hands on the street and feet up on the curb (so that you are in decline plank), push-up, hop in and off of curb, stand and jump up)
*OH MB Run there/ Chest-High MB Run back
6) 10 x Crouch Push-Up Burpee (crouch push-up (see photo) to stand and jump up) (challenge: w/ Tuck Jump on end)
 |
| Crouch Push-Up Position |
*OH MB Run there/ Chest-High MB Run back
7) 10 x Rolling MB Push-Ups (R and L) Burpee (push-up w R hand on MB, roll to L hand and push-up, hop in, pick MB up and jump up w/ MB overhead) (modification: push-ups on knees, may leave MB on ground)
*OH MB Run there/ Chest-High MB Run back
8) 10 x Push-Up to 2 x 180 Jump Squat (regular push-up, hop in, jump squat turning 180 degrees, jump squat turning 180 degrees back)
*OH MB Run there/ Chest-High MB Run back
9) 5 ea. x S-L Burpee (challenge: atop MB)
*OH MB Run there/ Chest-High MB Run back
10) 10 x Regular Burpee (challenge: MB Burpee)
*
OH MB Run there/ Chest-High MB Run back
No comments:
Post a Comment