The standard for the Burpee is:
- Drop chest to floor
- Push up and jump feet to hands
- Jumps 6" off the ground
7 minutes of burpees for your best score.
How did you go??
Showing posts with label burpees. Show all posts
Showing posts with label burpees. Show all posts
Saturday, 25 February 2012
TM W#29 Feb 27 2012
CrossFit Games Open WOD is today's chosen training.
The standard for the Burpee is:
The standard for the Burpee is:
Thursday, 23 February 2012
TM W#27 24th Feb 2012
The workout of you life - GET GASED!!
50 Burpees
50 Pull ups
500m sprint
40 burpees
40 pull ups
400m sprint
30 burpees
30 pull ups
300m sprint
20 burpees
20 chin ups
200m sprint
10 burpees
10 pull ups
100 m sprint
50 Burpees
50 Pull ups
500m sprint
40 burpees
40 pull ups
400m sprint
30 burpees
30 pull ups
300m sprint
20 burpees
20 chin ups
200m sprint
10 burpees
10 pull ups
100 m sprint
Saturday, 18 February 2012
TM W#23 Feb 19 2012
Todays workout is inspired again by CrossFit because I am a huge fan.
It was the workout from Wednesday the 15th of Feb
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
It was the workout from Wednesday the 15th of Feb
WEDNESDAY 120215
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
Wednesday, 15 February 2012
TM W#21 Feb 16 2012
Double Day
Morning/ (if possible at least 3 hrs before next workout)
Heavy strict chin ups
8sets x 3 reps @ BW + >20kg
Body weight chin ups + 20kg or more of extra load
Afternoon/ Evening
Metcon - metabolic conditioning
30 minutes - Complete 1 round of the following exercises on the minute.
(The end is when you can't complete the set in 60 seconds or when you finish the 30 mintues)
5 kipping pull ups
6 Burpees
7 Double knee jumps
8 wall balls
Morning/ (if possible at least 3 hrs before next workout)
Heavy strict chin ups
8sets x 3 reps @ BW + >20kg
Body weight chin ups + 20kg or more of extra load
Afternoon/ Evening
Metcon - metabolic conditioning
30 minutes - Complete 1 round of the following exercises on the minute.
(The end is when you can't complete the set in 60 seconds or when you finish the 30 mintues)
5 kipping pull ups
6 Burpees
7 Double knee jumps
8 wall balls
Tuesday, 7 February 2012
Tough Mudder Training W#15 Feb 8th 2012
Today is a METCON - Metabolic conditioning the function of the body that uses food for fuel, burns fat and is the driver for energy.
5 Rounds for time
30 Squats
25 Push Press 20kg
20 Dead Lifts 40kg
15 Push ups with weight vest (+20kgs)
10 Burpees
5 burpee chin ups
1 100m sprint
5 Rounds for time
30 Squats
25 Push Press 20kg
20 Dead Lifts 40kg
15 Push ups with weight vest (+20kgs)
10 Burpees
5 burpee chin ups
1 100m sprint
Friday, 3 February 2012
Tough Mudder W# 12 - February 4th 2012
Tough Mudder Short course trial
Time yourself to complete this workout
Run 1 mile in knee deep water
20 double knee jumps
20 sit ups
Swim 1/4 mile ocean
20 squats
20 burpees
Run 1 mile on land
This is a trial run for the big course in around 9 weeks time. The skills required for this workout will transfer perfectly for the TM day. The conbination of exercises keep the body guessing, intensity is changing, heart rate is constantly adapting and so on. If you struggle with this don't work there is still plenty of time and the consistency you apple to this training will cause positive physical adaptation and results.
What you need.
Runners, bathers and knowlege of exercises...all displayed in this blog.
Skill transfere -
Running through water is perfect resistance and the skill and strength required will keep you in good form on the day when moving through mud, water etc. Double knee jumps and sit ups are a combination of strength and endurance activities and use muscle groups that will be needed on the day for any jumping, climbing and picking your self off the floor. Swimming will be involved so learn how to swim, squats for leg strength and endurance and burpees for high intensity efforts. Finally run because at the end of this very draining event you will have to find a way to keep moving adn ticking the legs over. This is a specific training day for the big event. every day has a purpose and i will try to inform you of the results you will get from participating in each day.
Thursday, 2 February 2012
Tough Mudder W# 11 - February 3rd 2012
FUN DAY
Get down to your local playground.
1/
5 rounds for time
400m Sprints
1 minute back and forth on the monkey bars for as many grabs as possible
25 burpees
2/
25 push ups
50 jack knife
100 back extensions
200 squats
25 push ups
Get down to your local playground.
1/
5 rounds for time
400m Sprints
1 minute back and forth on the monkey bars for as many grabs as possible
25 burpees
2/
25 push ups
50 jack knife
100 back extensions
200 squats
25 push ups
Monday, 30 January 2012
Tough Mudder workout 9 - Jan 31st 2012
Today's workout is... with a partner
Run 1 mile
50 burpees
50 push ups
50 squats
50m wheel barrow walk (partner holds feet as you walk on hands - take it in turns)
Run 1 mile
Check your time ... If you worked really hard and your happy then record your time and relax. If you think you can do better then record your time and go out and get a better one straight away.
Run 1 mile
50 burpees
50 push ups
50 squats
50m wheel barrow walk (partner holds feet as you walk on hands - take it in turns)
Run 1 mile
Check your time ... If you worked really hard and your happy then record your time and relax. If you think you can do better then record your time and go out and get a better one straight away.
Sunday, 29 January 2012
Tough Mudder workout 8 - Jan 30th 2012
Today's training is ...
Squat, squat, squat, squat. Research shows that the deeper you squat with your heels on the ground the healthier your knees are. The faster you can squat up and down the more athletic you are. The heavier you can squat the faster your metabolism will bee due to the strength gain and muscle mass. So let's squat.
TABATA squats
P1
20 seconds of squats, 10 seconds rest for 8 rounds.
P2
20 seconds of burpees, 10 seconds of rest for 8 rounds.
P3
20 seconds of box jumps, 10 seconds of rest for 8 rounds
Squat, squat, squat, squat. Research shows that the deeper you squat with your heels on the ground the healthier your knees are. The faster you can squat up and down the more athletic you are. The heavier you can squat the faster your metabolism will bee due to the strength gain and muscle mass. So let's squat.
TABATA squats
P1
20 seconds of squats, 10 seconds rest for 8 rounds.
P2
20 seconds of burpees, 10 seconds of rest for 8 rounds.
P3
20 seconds of box jumps, 10 seconds of rest for 8 rounds
Monday, 26 December 2011
Preparation for 2012
Have a Merry Xmas and Happy New Year
50 burpees a day and Over head squats with PVC Pipe, 40% MAX Barbell and 70% max Barbell on a 3 day on 1 day off basis for 8 days
My best burpee time for 50 in a row is 3:39 or 219 seconds
50 burpees a day and Over head squats with PVC Pipe, 40% MAX Barbell and 70% max Barbell on a 3 day on 1 day off basis for 8 days
My best burpee time for 50 in a row is 3:39 or 219 seconds
Saturday, 10 December 2011
December 11th 2011
Hope everyone is happy with the programming. I am officially a qualified Personal Trainer to match with Gym instructor and CrossFit L1 Trainer.
Do a hundred burpees and have a beer to celebrate with me :)
Thanks for following
Be more
Trickyfit
Friday, 9 December 2011
December 10th 2011
Warm up
Handstand walking and dynamic movements
Workout
CrossFits 100 Burpee Pull ups ( I saw this workout + had to post it)
Cool Down
Stretch and Rest
Handstand walking and dynamic movements
Workout
CrossFits 100 Burpee Pull ups ( I saw this workout + had to post it)
Cool Down
Stretch and Rest
Friday, 18 November 2011
Wednesday, 2 November 2011
2 November 2011
Daily Dose
AMRAP for 20 minutes (As Many Rounds As Possible)
20 x Burpees
5 x Dead Lift 180 Lbs
300m Row
AMRAP for 20 minutes (As Many Rounds As Possible)
20 x Burpees
5 x Dead Lift 180 Lbs
300m Row
Sunday, 23 October 2011
October 24th 2011 - Lose that belly
Daily Dose
30 Jack Knife
30 burpees
30 Situps
30 Sec L hold (using chin up bar, hands on ground beside you, parallel bars, kitchen bench, whatever suits)
Burn that tummy ... because the rest of you is aching so your abs may as well join the party :)
30 Jack Knife
30 burpees
30 Situps
30 Sec L hold (using chin up bar, hands on ground beside you, parallel bars, kitchen bench, whatever suits)
Burn that tummy ... because the rest of you is aching so your abs may as well join the party :)
Thursday, 20 October 2011
October 21st 2011 - Run ya toosh off
Daily dose
3 rounds for time
400m Sprint + 10 burpees + 30m hill sprint + 30 sit ups
3 rounds for time
400m Sprint + 10 burpees + 30m hill sprint + 30 sit ups
Monday, 10 October 2011
Monday, 26 September 2011
September 27 2011
Daily Dose
50 squats
40 push ups
30 lunges/leg
20 chin ups
10 Dips
1 minute planks
10 clap push ups
20 squat jumps
30 double unders
40 jumping chin ups
50 burpees
50 squats
40 push ups
30 lunges/leg
20 chin ups
10 Dips
1 minute planks
10 clap push ups
20 squat jumps
30 double unders
40 jumping chin ups
50 burpees
Tuesday, 6 September 2011
September 7 2011 - Speed kills
5 laps around a track or reserve
Consisting of:
50m Side steps + 50 burpees
100m sprint + 3min Plank
50m side steps + alternating lunge jumps 25/leg
100m sprint + 2min rest
Stretch out full lower body especially butt, hips and quadriceps
Saturday, 27 August 2011
August 28 2011
Format = Sprints 300m + Repetitions 20
3 sets for time
Sprint + Burpees
Sprint + Squats
Sprint + Push ups
Skill training 5 sets
L HOLD up to 1 minute
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