Lighter Version of the 3 x 30 Workout

So, a few days ago, I posted a CrossFit-style workout that consisted of 3 supersets of 3 exercises - 30 reps of each (http://erinborchard.blogspot.com/2011/07/3-mini-met-con-blasts-3-x-30-of-3.html).  My sister and I worked out together early this morning; our intention was to complete that original workout.  We're human, though, and all of those reps were just beyond daunting this morning, so we modified the rep set scheme into something a bit more manageable, added some stair work and a burpee blast, and ended up with what you see listed below.  Best of all, we survived!...and worked our tails off.

WARM-UP: Running Erin’s Front Steps

*10 x Stairs - one at a time

*10 x Stairs - two at a time

*5 x Stairs Sideways - facing L

*5 x Stairs Sideways - facing R

THREE x THREE SUPERSETS:

1) 3 Rounds: Rnd 1 - 30 reps, Rnd 2 - 20 reps, Rnd 3 - 10 reps

*Hang Clean (55 lb. bar OR 12-15 lb. dumbbells)

*Box Jump 

*Push-Up 

2) 3 Rounds: Rnd 1 - 30 reps, Rnd 2 - 20 reps, Rnd 3 - 10 reps

*Double-Under (30 reps ea. round; or 100 Regular Jump Rope)

*Push Press (55 lb. bar OR 12-15 lb. dumbbells)

*Lunge Jump

3) 3 Rounds: Rnd 1 - 30 reps, Rnd 2 - 20 reps, Rnd 3 - 10 reps

*Overhead Squat (55 lb. bar OR taught jump rope overhead)

*Jumping Pull-Ups

*Single-Leg Squats (15 x ea. leg) (challenge: w/ 10 lb. dumbbell racked on shoulder of working leg)

FINISHER:

50 Burpee Challenge -

*10 x Regular Burpee

*10 ea. x Single-Leg Burpee 

*10 x Plank-Knee In R and L to Burpee

*10 x Shoulder Stand to Burpee (or whatever other burpee variation you want to plug in here)