Monday

220912

Workout of the Day

55

Five 2-minute rounds of:

10 burpees
200-m sprint
Max-rep burpees

Rest 3 minutes between rounds.

Post number of burpees completed after the sprint each round to comments.
Compare to 180819.


Scaling:
Reduce the reps so the first set of burpees and the run take no more than 90 seconds. Each round should be an all-out sprint. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Four 2-minute rounds of:
5 burpees
200-m sprint
Max-rep burpees

Rest 3 minutes between rounds.

The Burpee

7

Simple in execution, moving from prone to standing vertical and jumping, the burpee moves the entire body through a long range of motion, delivering a potent metabolic response.

WatchThe Burpee

Comments on 220912

58 Comments

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Derrick Antoniak
September 19th, 2022 at 11:15 pm
Commented on: 220912

New here. 40, male.

10+2 (ran too slow)

10+8

10+8

10+9

10+7

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Tom Cuff
September 17th, 2022 at 10:35 pm
Commented on: 220912

72 burpees, Rx


15/15/15/12/15

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Mike Munsee
September 16th, 2022 at 11:17 pm
Commented on: 220912

M 52/195/6’

10/11/10/12/11.

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Ralph Keeley
September 16th, 2022 at 9:32 pm
Commented on: 220912

M/36/6’/177#


16/16/17/16/17


Deo gratias

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Dillon Bramblitt
September 15th, 2022 at 2:47 am
Commented on: 220912

Rounds:

#1= 14

#2= 14

#3= 13

#4= 13

#5= 12


Total= 66

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Andres Felipe Jimenez Echeverry
September 14th, 2022 at 4:06 pm
Commented on: 220912

Rx

13/15/16/15/17

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Alexandre Beaulieu
September 14th, 2022 at 1:23 pm
Commented on: 220912

12/12/12/13/12. 61reps

Sub run for 500m bike erg

M/35/197

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Benoit Bequignon
September 14th, 2022 at 9:29 am
Commented on: 220912

As RX’’d

15/15/13/13/15


total : 71

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Coastie Nick
September 13th, 2022 at 8:49 pm
Commented on: 220912

Rx’d: 13-14-12-11-10


180819: 13-13-11-11-9

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Dezert Sky Kiddoo
September 13th, 2022 at 8:05 pm
Commented on: 220912

11/12/10/9/11 rxd

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Luis Oliveira
September 13th, 2022 at 6:13 pm
Commented on: 220912

18 / 17 / 15 / 18 / 19 = 87


https://youtu.be/Gggeak1mWGs

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Brian Coon
September 13th, 2022 at 4:35 pm
Commented on: 220912

13/16/16/17/18 = 80 rx

M/53/175#/5'11"

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Sam Meixell
September 13th, 2022 at 11:29 am
Commented on: 220912

Four 2-minute rounds of:

5 burpees

200-m sprint

Max-rep burpees

4-7-7-8

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James Gentile
September 13th, 2022 at 10:09 am
Commented on: 220912

completed 9/12 a.m. post 220910. RXd.


8-10-10-11-11 = 50 total.

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Marco Antonio Menéndez Villa
September 13th, 2022 at 6:55 am
Commented on: 220912

48 total burpees

6, 11, 10, 11, 10.

Changed 200 m run for 250 row

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Kevin Owen
September 13th, 2022 at 6:00 am
Commented on: 220912

Beginner: 5,8,7,8

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John Thompson
September 13th, 2022 at 4:21 am
Commented on: 220912

M/39/160

Rx: 38 (7, 7, 5, 9, 10)

(edited)
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Victor Carmona
September 13th, 2022 at 1:20 am
Commented on: 220912

15/13/13/13/12

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Pavel Lyubanskiy
September 13th, 2022 at 1:12 am
Commented on: 220912

10+10+10+11+14

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Reymond Kiddoo
September 13th, 2022 at 1:06 am
Commented on: 220912

6/5/5/3/7 RX

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Dean Coon
September 13th, 2022 at 1:03 am
Commented on: 220912

10/11/13/13/13 = 60

Rx/M/55

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David Parkhurst
September 13th, 2022 at 12:48 am
Commented on: 220912

Rx/4-4-4-4-4

(M/59)

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Roger Munger
September 13th, 2022 at 12:12 am
Commented on: 220912

32 (8, 5, 6, 6, 7)

Rx'd M/55

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Matt Lee
September 12th, 2022 at 10:53 pm
Commented on: 220912

7-6-7-6-4=30 Rx

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Sam K
September 12th, 2022 at 10:28 pm
Commented on: 220912

Rx

13, 14, 13, 12, 13 = 65 reps


On treadmill @9mph & 1%. Legs were still wobbling from yesterday's workout. Pretty sure I almost died on the last set 🥵

M/30s/225lbs

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Antonio Alves
September 12th, 2022 at 10:28 pm
Commented on: 220912

Modified:

--

Five 2-minute rounds of:

10 burpees

20 DB SDLHP @ 2x 10 kg

Max-rep burpees

2 minutes rest between rounds


> 7+8+8+8+6 = 37

--

Peace.

(edited)
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Lincoln Kerger
September 12th, 2022 at 10:16 pm
Commented on: 220912

Rx

10s across the board (50)


Ouch! I'm not terribly fast at burpees, but I think the runs were the slower of the two today - gotta get back out there and do more. Last 2 rests did not feel like 3 minutes.

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Shane Azizi
September 12th, 2022 at 9:37 pm
Commented on: 220912

5, 7, 6, 6, 6 Rx

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Benjamin McEwan
September 12th, 2022 at 9:06 pm
Commented on: 220912

Five 2-minute rounds:


5 burpees

250 m row

max rep burpees


9, 8, 7, 8, 8

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Home Meyer
September 12th, 2022 at 8:52 pm
Commented on: 220912

Beginner option

Walked high knees in place for 90 sec each r9und


Max burpees through 4 rounds - 41

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George Mowbray
September 12th, 2022 at 7:42 pm
Commented on: 220912

As Rx. 16, 14, 15, 13, 14. Total 72

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Aaron Brumit
September 12th, 2022 at 6:59 pm
Commented on: 220912

9,9,8,8,8. 42 total.

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Brian Louchis
September 12th, 2022 at 6:38 pm
Commented on: 220912

71 Rx

12-14-14-15-16

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Jim Rix
September 12th, 2022 at 5:02 pm
Commented on: 220912

160ish meter runs in our town park, 2 minutes btwn rounds

10-11-11-10-11 burpees


180809: same approximate scale, in a different park: 7-9-11-10-11


59/5’8”/155

(edited)
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Cade Weston
September 12th, 2022 at 4:35 pm
Commented on: 220912

Subbed 12 cal bike for sprint

4-4-6-10-12

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Az Native
September 12th, 2022 at 4:24 pm
Commented on: 220912

9,7,7,6,7. Ass kicker

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Christian Simpson
September 12th, 2022 at 4:06 pm
Commented on: 220912

1st workout in 10 days, back strain...sub to 0.25 mile echo bike. 7/4/3/2/3 burpees

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Lee Robinson
September 12th, 2022 at 4:04 pm
Commented on: 220912

Lee 14-14-14-14-14

Noah Beginner 6-7-6-6-6

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Kobe Breazeale
September 12th, 2022 at 3:55 pm
Commented on: 220912

Five 2-minute rounds of:

10 burpees

200-m sprint

Max-rep burpees

Rest 2 minutes between rounds.


11-10-8-8-5 = 42

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Steve Day
September 12th, 2022 at 3:54 pm
Commented on: 220912

10/13/13/14/15= 65 total

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Jonathan Elmore
September 12th, 2022 at 2:42 pm
Commented on: 220912

LOVED THIS!!!

17.5-17.5-19-19-20=92 didn’t count the .5s

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Vanessa Miller
September 12th, 2022 at 2:35 pm
Commented on: 220912

13-14-14-15-15 = 71

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Michael Arko
September 12th, 2022 at 1:55 pm
Commented on: 220912

9-8-8-7-5 = 37

hoped for better but RH is 99% yuck!

last time 7-6-5-5-7 = 30

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John Clarke
September 12th, 2022 at 1:08 pm
Commented on: 220912

12-14-14-13-13 = 66

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Semma Burba
September 12th, 2022 at 11:35 am
Commented on: Workout Demo

Nice explanation of the metabolic pathways, thanks!

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Mike Andridge
September 12th, 2022 at 10:44 am
Commented on: 220912

Scaled to

5 2 min rnds--rest 2 min btwn rnds

10 burpees

200m row

max burpees

5/3/3/4/4

m/52/175

compare to with same scale--except 3 min btwn rnds

7/6/7/7/7

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Sterling Harrison
September 12th, 2022 at 9:29 am
Commented on: 220912

Not too bad. Short, sweet, effective.

5 rounds

10 burpees

300 meters on the treadmill (went a little longer to account for speed and distance discrepancies)

Max Burpees

1 minute recovery


81 burpees total

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Patrick A
September 12th, 2022 at 8:38 am
Commented on: 220912

10-10-10-7-6 total: 43

I measured the distance with a yardstick, but my GPS says I ran 300m each round.

(edited)
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Steven Thunander
September 12th, 2022 at 3:16 am
Commented on: 220912

Globo wod: If you do not have a large space to run consider subbing 8x shuttle sprints 50 ft, or 4x shuttle runs 100ft. An empty basketball court works well for this. Otherwise use a football field or other straight away outside that's 100m and run down and back. If using a conventional treadmill use a slight incline. Sub 250m row, 12 calories assault or echo bike, or 30-50 double unders as a last resort.


Bodyweight sub: see above.

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Chris Sinagoga
September 12th, 2022 at 2:48 am
Commented on: 220912

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Monostructural and monostructural. High output followed by medium rest. Big range of motion, a test of recovery for our overall power output


SHORT MEDIUM LONG


LIGHT x


MEDIUM


HEAVY


COORDINATION SCALE

5 rounds of:

Run 400 meters

15 burpees


STAMINA SCALE

Same format, take away the first 10 burpees and just do a max set after the 200m sprint


SPEED SCALE

Same format, rest 8 minutes between rounds


MY STUFF

Did 5 rounds as listed, but shortened the rest to 2 or 1 minute. 10 before and 10 after consistently


GENERAL FEAR LEVEL: 9

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Charles Meyers
September 12th, 2022 at 12:19 am
Commented on: 220912

Beginner Option:

Four 2-minute rounds of:

5 burpees

200-m sprint

Max-rep burpees

Rest 3 minutes between rounds.

5-5,5-5,5-5,5-5

(edited)
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Charlie Jordan
March 1st, 2021 at 5:26 pm
Commented on: The Burpee

To step back or not to step back? That is the question...

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Chris Sinagoga
August 7th, 2021 at 12:39 am

Do you want to practice falling or not practice falling? There's your answer. Kicking the feet before the hands hit is practicing falling.

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Bengi Goecek
August 12th, 2019 at 6:52 am
Commented on: The Burpee

I've got a question regarding the phase from the plank - lowering the chest to the ground - back to plank. I imagine doing the strict pushup with the spine neutral and not moving is the safest method, however I see ALOT of people coaching the method of doing the burpee as a kind of "wave" from plank to the floor back to plank. Is the "wave" more stressful for the lower back and should coaches teach the safer method? Any evidence or experience? Because alot of people can't to a regular pushup. And confronted with the "strict pushup" burpee, they simply can't do it.

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Karl Eagleman
August 12th, 2019 at 5:27 pm

Hey Bengi, this post may help, specifically the check out the caption: https://www.instagram.com/p/Bx9wtFJgwqS/

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Michael Libbie
August 14th, 2019 at 12:16 pm

I noticed the same thing, Bengi. I have been coaching and CrossFitting for 10yrs and am unfamiliar with a burpee requiring a rigid body (as in a push-up), and this includes the Open. My guess is that one can improvise the ground portion based on their fitness. I do see folks who are very fit utilize a push-up and seem to have extraordinary efficiency with it, but I, personally, can’t. I have always performed and coached the burpee as 1) get chest and thighs on the ground 2) get back up to your feet 3) get some daylight under your feet. Furthermore, I prefer touching my fingers to a target in the burpee to ensure a reach to the sky during the jump.

Either way, variety is the name of the game, and there’s room for lots of burpee variations. Sometimes we even do “sprawls”, where the body doesn’t go to the ground at all as a burpee variant.

As for avoiding flexion/extension through the burpee for safety, as a general rule, it’s horseshit. Spinal flexion and extension in this manner is fine for a healthy spine.

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Chris Sinagoga
August 7th, 2021 at 12:41 am

If you keep your butt and belly squeezed, you're actually practicing a good skill by bowing and flexing. On the other hand, if you want to work on the strength part of it you would want to practice the rigid body position. Check out a video called Skill Transfer of the Burpee - it's with Carl Paoli and it's in the Journal and probably on YouTube also.

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Erik Dresner
August 9th, 2021 at 3:22 pm

I call that method of burpees “worming”. I don’t see a problem with it. Consider it a kipping burpee

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