Burptacular
10-9-8-7-6-5-4-3-2-1
Workout Details
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
↳ 70.5/44.1 lbs (32/20 kg)
↳ 70.5/44.1 lbs (32/20 kg)
↳ 70.5/44.1 lbs (32/20 kg)
Coaching Tips
Strategy
- 1Pace yourself especially through the Burpees since they will significantly impact your stamina as you move to later sets.
- 2Consider breaking up the Kettlebell Thrusters, especially on higher rep sets, to maintain good form throughout your workout.
- 3Transition quickly between movements to minimize rest; use the Burpees as active recovery if needed.
- 4Maintain a steady rhythm on Kettlebell Swings, focusing on hip extension rather than the arms for momentum.
Safety Considerations
Technical Focus
Ensure proper landing mechanics during the Burpee to prevent knee injuries.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing (or similar ergometer) - 2 min
Mobility Work:
- 30 sec Shoulder Stretch - 30 sec(Focus on stretching the shoulders due to the overhead nature of some movements.)
- 30 sec Hip Flexor Stretch - 30 sec(Prepare the hips for the Kettlebell movements.)
- 30 sec Ankle Mobility Stretch - 30 sec(Important for stability during thrusters and swings.)
Activation Work: 3 Rounds of:
3 rounds- 10 Air Squats(Focus on depth and form.)
- 6-10 Kettlebell Deadlifts(Use a light kettlebell to warm up the hinge pattern.)
- 5 Burpees(Get used to the movement pattern.)
Scaling Options
Intermediate
Reduce kettlebell weight by ~20%
- 1
kettlebell thruster
Weight: 56/35 lbs (25/16 kg)
- 2
kettlebell sumo deadlift high pull
Weight: 56/35 lbs (25/16 kg)
- 3
kettlebell swing
Weight: 56/35 lbs (25/16 kg)
Scaled
Reduce kettlebell weight by ~40% or substitute with lighter movements
- 1
kettlebell thruster
Use lighter kettlebells or dumbbells if needed.
Weight: 42/26 lbs (19/12 kg)
- 2
kettlebell sumo deadlift high pull
Use lighter kettlebells or dumbbells if needed.
Weight: 42/26 lbs (19/12 kg)
- 3
kettlebell swing
Use lighter kettlebells or dumbbells if needed.
Weight: 42/26 lbs (19/12 kg)