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!!