12 Days of.. Burpees!

12 Days of.. Burpees!

Let's get it with 12 Days of Burpees..'Tis the season! 

We're going to start out with a baseline of 100 Burpees for time, our goal is going to be to decrease that time over 12 days using different time domains and rep schemes. There is a second Test Day, but it has a twist! 

GIVEAWAY!

Follow along starting on December 13th leading up to December 24th! Tag us @fivepointsstrength and use the hashtag #12daysofburpees.


**THE PERSON WITH THE MOST IMPROVED TIME OVER THE 12 DAYS WILL GET A FREE 'FIVE POINTS APPAREL' T-SHIRT!**

 

 

Day 1 (Baseline Test)

For Time:

100 Burpees

 

Day 2

5 Rounds

10 Burpees

10 Lunges

10 Burpees

10 Sit-ups

- Rest 1 Minute

 

Day 3

Every Minute on the Minute for 10 Minutes:

10 Burpees

 

Day 4

“Tabata Burpees”

(20 Sec on/ 10 Sec off)

Until 100 Burpees are achieved

 

Day 5

Every 2 Minutes for 20 Minutes:

10 “Lurpees”

**Lunge L + Lunge R + Burpee = 1 Rep

 

Day 6 (Test Day #2)

For Time:

100 Burpees

**Every Minute 8 Lunges

 

Day 7

10 Rounds for Max Reps:

(1 Min on / 30 Sec off)

10 Burpees + Max Air Squats in time remaining

*Score is total Air Squats

 

Day 8

For Time:

50 Burpees

75 Air Squats

50 Forward Lunges

25 Push-ups

50 Reverse Lunges

75 Sit-ups

50 Burpees

 

Day 9

With a Running Clock..

A. 0 - 3:00

30 Burpees 

B. 3 - 10:00

5 Rounds

10 Burpees

20 Russian Twists

C. 10:00 - Finish

4 Rounds

5 Burpees

10 Sit-ups

 

Day 10

5 Rounds for Max Reps

(3:00 Min on / 1:00 Min off)

20 Burpees

20 Lunges

10 Sit-ups

..Max Air Squats in time remaining

*Score is total Air Squats

 

Day 11 (Deload)

EMOM15

Min 1: 5 Burpees

Min 2: 7 Burpees

Min 3: 8 Burpees

 

Day 12 (Final Test Day!)

For Time:

100 Burpees

 

..Don't forget to tag us for your chance to win a free T-Shirt!!


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