2:00 pigeon stretch / Side
10 Gymnastics Kips
14 Jumping Lunges
Push Press 10-8-6-4-2
*Between sets (including after the 2) perform 5 Chest to bar pull ups, or chin above bar pull ups
100′ Walking Lunge
Max Burpees to target in 1:00 (time your own 1 minute)
Score is total burpees
Target Score: 60+ Burpees
Firebreather Score: 120+ Burpees
- Lunge: Should not exceed 1:00 to complete 100’. Reduce the distance for less proficient athletes.
- Burpee: Target is 10+ burpees per round. Athletes unable to burpee may use any machine for calories, preferably not a bike so that this doesn’t become a complete leg pump.
Coach Focus: This entire workout should not exceed 20 minutes, with the goal of getting athletes a bit tired before pushing as hard as they can on burpees each time. For your newer or less fit athletes the step up burpee may allow them to be more consistent for all 6 rounds. However, if an athlete is fit, they should be told to sell their soul each time.