Warm-up

Welcome to Burpee Week, Community Fitness Club! Every workout this week will contain that most-dreaded movement, the burpee. And though they say that familiarity breeds contempt, I have found that the opposite is true when it comes to hated exercises. The more you perform them, the less awful they become. So while I don’t expect that you’ll love burpees by the end of this week, I do hope that you come to hate them a little less.

For our first workout, we will complete as many rounds of 10 air squats, 10 sit-ups, 10 push-ups, 10 ring rows, and 10 burpees as we can in 10 minutes. This is a short one, so really push hard and get in as many rounds and repetitions as possible. You can do it!

Notice that even experienced athletes are performing ring rows today. Make the movement appropriately challenging by positioning yourself almost parallel to the floor or by putting your feet on a box. If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

10 minute AMRAP:

10 air squats

10 abmat sit-ups

10 push-ups

10 ring rows

10 burpees

Warm-up

Today’s WOD (“Workout of the Day”) not only contains burpees, but it has a lot of other movements to keep you entertained as well. You will begin today’s workout with a 500 meter row, then move on to 40 kettlebell swings, 30 burpees, 20 toes-to-bar, and 10 handstand push-ups, and then finish with another 500 meter row. This is not a workout to be sprinted through. Try to maintain a steady pace throughout, take breaks as needed, and just get through it!

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

For time:

500 meter row

40 American kettlebell swings (53lb, 35lb)

30 burpees

20 toes-to-bar

10 handstand push-ups

500 meter row

Warm-up

Today’s workout contains the air bike, deadlifts and, of course, your new favorate movement, burpees! Today we will complete 21 deadlifts and 21 bar facing burpees, followed by 15 deadlifts and 15 bar facing burpees, followed by 9 deadlifts and 9 bar facing burpees. We will then finish the workout with 45/37 (45 for men, 37 for women) calories on the air bike.

Please note: though the goal of today’s workout is to move through the WOD as quickly as possible, concentrate on being careful and using good form for your deadlifts and burpees. Please err on the side of caution when choosing which deadlift weight to use, and feel free to step over the bar rather than jump over the bar during the bar facing burpees. Getting through the WOD faster is never worth injuring yourself!

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

21-15-9 repetitions for time:

Deadlifts (225lb, 155lb)

Burpees

Buy out: 45/37 calorie air bike

Warm-up

In today’s workout, you will perform a buy-in of 100 single unders and then a descending ladder of wall balls and burpees (10 wall balls and 10 burpees, followed by 9 wall balls and 9 burpees, followed by 8 wall balls and 8 burpees, etc.). You will then complete the workout with a buy-out of another 100 single unders. Because you will be jumping a lot in the buy-in and buy-out of today’s WOD, we will omit the jump at the end of each burpee. Simply stand to full extension at the end of each burpee, then drop back down to the ground to repeat the burpee movement. I bet you’re getting really good at them by now!

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

For time:

Buy in: 100 single unders

10-9-8-7-6-5-4-3-2-1:

Wall balls (20lb, 14lb)

Burpees (Stand to extension, no jump)

Buy out: 100 single unders

Warm-up

TGIF, Community Fitness Club! We will end this burpee-tastic week with a tabata-style workout containing burpees (Surprise!), box jumps, inchworm push-ups, alternating lunges, and a nice cool down of child’s pose and downward-facing dog stretch.

In a tabata, you perform a given movement for eight rounds of 20 seconds of work, 10 seconds of rest. If you have downloaded the SmartWOD timer, it has an easy to use tabata function. For today’s WOD:

(1) Press “TABATA”.

(2) Select 8 rounds of 0:20 work, 0:10 rest.

(3) Click on the plus sign beside “Add sets”.

(4) Select 5 sets with 1:30 minutes of rest between sets.

(5) Press “START TIMER”.

You can also use “tabata songs” on YouTube to time your workout. Check out the link at the bottom of the post for more information.

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

For time:

Tabata 1 - Burpees

Rest 90 seconds

Tabata 2 - Box jumps (24in., 20in.)

Rest 90 seconds

Tabata 3 - Inchworm push-ups

Rest 90 seconds

Tabata 4 - Alternating lunges

Rest 90 seconds

Tabata 5 - Alternating rounds of 20 seconds of downward-facing dog stretch and 20 seconds of child’s pose