For TimeMetcon15:00
Silent Burpee & Jumping Jack Rush
Gymnastics
Solo
Workout Details
For Time
15:00
For Time (15:00 Time Cap):
100Jumping Jack
10Burpee
80Jumping Jack
10Burpee
60Jumping Jack
10Burpee
40Jumping Jack
10Burpee
20Jumping Jack
10Burpee
40Jumping Jack
10Burpee
60Jumping Jack
10Burpee
80Jumping Jack
10Burpee
100Jumping Jack
10Burpee
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the jump series to avoid early fatigue; focus on controlled breathing.
- 2Aim to keep your burpees unbroken, but if fatigue sets in, consider breaking them into smaller sets with short rests.
- 3Utilize the transition time between jumping jacks and burpees to hydrate and reset your breathing for optimal performance.
- 4Using an upbeat playlist can help maintain a high energy level during the workout.
Safety Considerations
Technical Focus
Watch for improper form in burpees; ensure full extension at the top to prevent strain.
Recommended Warm-Up
General Warm-Up:
- 1-2 min Jump Rope - 1-2 min(Use a jump rope or mimic the motion if a jump rope isn't available.)
Mobility:
- 10-15 Arm Circles(Forward and backward.)
- 10-15 per leg Leg Swings(Front to back and side to side.)
- 5-10 Cat-Cow Stretch(To warm up the spine.)
Activation Rounds: 2 Rounds of:
2 rounds- 30 sec High Knees(Drive knees to waist height.)
- 10-15 Squats(Focus on quality movement.)
- 10-15 per side Plank Shoulder Taps(Keep body stable, tap opposite shoulder.)
Scaling Options
Intermediate
Reduce reps by 20% for both movements.
- 1
jumping jack
Reduce to 80 Jumping Jacks in total with 8 Burpees
- 2
burpee
Maintain burpees but focus on a slight reduction in speed.
Scaled
Reduce reps by 40% for both movements.
- 1
jumping jack
Reduce to 60 Jumping Jacks in total with 6 Burpees
- 2
burpee
Focus on performing step-back burpees instead of jumping.