The workout was set to an interval timer with 20 seconds of work and 10 seconds of rest. Perform the burpees in the order listed below. The order of the burpees was specifically organized to ensure high quality work at each station. Start with #1 and end at #5, then repeat three times.
- Depth Burpees
- Burpee Hops
- Pendulum Burpees
- Slam Burpees
- Long Jump Burpees
- In order to prevent excessive Achilles stress, the small box in the "Depth Burpees" should be about a third of the large box's height. The large box should be set to ~3/4 of the height of your maximal box jump.
- The Pendulum Burpees should be performed between two stable structures at about half of your maximal box jump height.
- The distance of the cones in the Long Jump Burpees should be set to the maximal distance that you can jump backwards, not forward.
- Know your limits. Stay focused on your form/ technique especially when fatigue sets in. Pay attention to your landings. Land softly! Try to land directly on top of the step or box, not horizontally. Don't continue the workout if you notice that your technique is starting to become compromised. Again, know your limits!