For TimeMetconBenchmark
Pukie Brewster
Gymnastics
Solo
Workout Details
For Time
For Time:
150Burpees
Coaching Tips
Strategy
- 1Pace yourself early; 150 burpees is a long set that can wear you out quickly if you start too fast.
- 2Consider breaking the 150 into smaller sets (e.g., 10-15 burpees) to manage fatigue.
- 3Focus on maintaining proper form to reduce injury risk; quality over quantity is key in a long workout like this.
- 4Use a steady rhythm and breathing pattern to maintain energy levels throughout the workout.
- 5Micro-rest during transitions (i.e., between sets) to strategize your next movement.
Safety Considerations
Technical Focus
Monitor hips and back alignment during the push-up and jump phases.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks
Mobility Work:
- Shoulder Stretch - 30 seconds
- Hip Flexor Stretch - 30 seconds
- Spinal Twist - 30 seconds
Activation:
2 rounds- 10 meters Bear Crawls
- 5 Inchworms
- 5 Burpee Variations (Light)
Scaling Options
Intermediate
Reduce reps from 150 to 100 and ensure proper form and pacing.
- 1
burpees
Reduce reps to 100
Scaled
Reduce reps to 75 and provide additional rest if needed.
- 1
burpees
Reduce reps to 75