12-21-21

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Calisthenics Day!


29 minutes (really 28:30)

30 sec on, 30 sec off

5 minutes on, 1 minute off


-You'll work EMOM, and the off minute will really be a 90 sec break because the 5th working minute is only 30 seconds


First 5 minutes: (working at 0:00, 1:00, 2:00, 3:00 & 4:00)

-Burpees to Target


5:00-6:00 rest


Second 5 minutes: (working at 6:00, 7:00, 8:00, 9:00 & 10:00)

-10' Burpee Shuttles (Burpee + 10' run is 1 rep)


11:00-12:00 rest


Third 5 minutes: (working at 12:00, 13:00, 14:00, 15:00 & 16:00)

-20' Burpee Shuttles (Burpee + 20' run is 1 rep)


17:00-18:00 rest


Fourth 5 minutes: (working at 18:00, 19:00, 20:00, 21:00 & 22:00)

-Burpee Facing Box Jumps 24/20


23:00-24:00 rest


Fifth 5 minutes: (working at 24:00, 25:00, 26:00, 27:00 & 28:00)

-Burpee Facing Box Jump Overs 24/20


We have done this style workout before, with the 30/30 for 5 and 1 on several occasions, but they have always been with Burpee Shuttles. Today, we'll do a different form of Burpees for each set. This should help keep you mentally engaged instead of 30 minutes of the same movement, but it will also make pacing more challenging because each set will be different.


In 28:30, you'll actually only be working for 12:30. With the 30/30 for 5 & 1, you have more than half of the workout to recover. This is to encourage you to raise the intensity! Come out at 90% and try to remain consistent for all 5 intervals.


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