General Prep: (6-8 min)
2 Sets: For Quality
:30 Jump Rope
10 Alternating Box Step-Ups
8-10 Elevated Push-Ups @ 21×1 Tempo
6/6 Kettlebell Windmills
20 Bear Plank Shoulder Taps
Specific Prep / Primer (8-10 minutes)
5 Burpees
5 Box Jump Overs
20-30 Double Unders or 40-50 Single Unders
5 Push-Ups or Modification
3 Burpee Box Jump Overs
20-30 Double Unders or 40-50 Single Unders
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Warm-Up to working loads on Bench Press and Kettlebell Carries
15:00 EMOM
Minute 1: 5 Bench Press
Minute 2: 100ft (30m) Dual Kettlebell Front Rack + 100ft (30m) Farmers Carry
Minute 3: Rest
Bench Press @ 70-75% Across
Kettlebells @ 2 x 53/35lb, 24/16kg
Level 2:
15:00 EMOM
Minute 1: 5 Bench Press
Minute 2: 100ft (30m) Dual Kettlebell Front Rack + 100ft (30m) Farmers Carry
Minute 3: Rest
Bench Press @ 70-75% Across
Kettlebells @ 2 x 44/26lb, 20/12kg
Level 1:
15:00 EMOM
Minute 1: 5 Bench Press
Minute 2: 200ft (60m) Farmers Carry
Minute 3: Rest
Bench Press @ 70-75% Across
Kettlebells @ 2 x 35/26lb, 16/12kg
Masters 55+:
15:00 EMOM
Minute 1: 5 Bench Press
Minute 2: 100ft (30m) Dual Kettlebell Front Rack + 100ft (30m) Farmers Carry
Minute 3: Rest
Bench Press @ 70-75% Across
Kettlebells @ 2 x 44/26lb, 20/12kg
Workout
For Time
2-4-6-8-10
Burpee Box Jump Overs
50 Double Unders
10/8 Push-Ups
Box Height: 24/20in
Level 2:
For Time
2-4-6-8-10
Burpee Box Jump Overs
35 Double Unders
10/8 Push-Ups
Box Height: 24/20in
Level 1:
For Time
2-4-6-8-10
Burpee Box Step-Ups
50 Single Unders
10/8 Elevated Push-Ups (On Box)
Box Height: 24/20in
Masters 55+:
For Time
2-4-6-8-10
Burpee Box Jump Overs
35 Double Unders
10/8 Push-Ups
Box Height: 24/20in
*Can do stepovers
Goal Time Domain: 7-11 minutes
Time Cap: 12 minutes
Primary Objective: Complete the total workout in under 10 minutes
Secondary Objective: Keep the Double Unders and Push-Ups to under 1:00
Stimulus: Upper Body Density / Interference
RPE: 7/10
Strategy and Movement Breakdown:
“I’m Not Even Mad!” is a high-intensity workout, time-based challenge that combines burpee box jump overs, double unders, and push-ups in an escalating ladder style structure of Burpee Box Jump overs while keeping consistent reps on the Double Unders and Push-Ups. The key to success in this workout is to maintain a steady pace while managing fatigue, especially as the repetitions increase. Start strong with the burpee box jump overs, ensuring you maintain good form to keep efficiency. Transition quickly between movements, particularly to the double unders and push-ups, to keep your heart rate elevated. Focus on efficient breathing throughout to help sustain your performance.
Burpee Box Jump Overs (2-4-6-8-10)
- Begin in a standing position, drop into a burpee, and jump onto the box.
- Ensure that you jump and land with two feet on the box and step-down off of the box into the next repetition.
- Scaling: If necessary, perform step-ups instead of box jump overs or reduce the height of the box.
- Double Unders (50 reps)
- Focus on quick wrist rotation and maintaining a steady rhythm.
- If you struggle with double unders, scale to single unders or perform a set number of double unders (e.g., 25).
- Ensure you have enough space and a good rope for optimal performance.
- Push-Ups (10/8 reps)
- Keep your body in a straight line from head to heels; engage your core. We are a moving plank!
- Lower your chest to the ground, maintaining elbow positioning close to your body.
- Scaling: If needed, perform elevated push-ups as the primary modification for the day.