For TimeMetconBenchmark
Pukie Brewster
Gymnastics
Solo
Workout Details
For Time
For Time:
150Burpee
Coaching Tips
Strategy
- 1Pace yourself to maintain a steady rhythm, especially since there are 150 reps.
- 2Break the burpees into manageable sets (e.g., sets of 10 or 15) to avoid fatigue.
- 3Focus on quick transitions between the movements within the burpee to save time.
- 4Avoid going to failure; take short micro-rests if you feel your form breaking.
- 5Maintain a strong core during the push-up part of the burpee to reduce strain on your back.
Safety Considerations
Technical Focus
Ensure proper landing mechanics to avoid knee strain.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks
Mobility Warm-Up:
- 10 forward and 10 backward Arm Circles
- Hip Flexor Stretch - 30 sec per side
- 5 per side Thoracic Spine Rotation
Activation Warm-Up:
2 rounds- 5 Burpees (Easy Pace)(Focus on form, not speed.)
- 10 Bodyweight Squats
Scaling Options
Intermediate
Reduce reps to 100 and maintain the same movement.
- 1
burpee
Scaled
Reduce reps to 75 and maintain the same movement.
- 1
burpee