WORKOUT OF THE DAY
3 Rounds of the following
5 Supine Pull-ups
20m Overhead Lunge Walk, 45/35# plate
Rest 1 minute.
Repeat for a total of 3 cycles.
The following video demos Supine Pull-ups, aka Ring Rows.
Burpees are awesome! Seriously. And while we do dispense them out to those of you who are less then timely when arriving to class, it is not intended to be and should not be viewed as punishment. The burpee is a super efficient exercise to get all of your muscles moving and warmed up. Read the following excerpt from an article off the website The Art of Manliness. Let’s all stop hating on the burpee and give it the credit and love it deserves.
The Burpee: The One Exercise to Rule Them All
The burpee is the ultimate full body exercise. There’s a reason why football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. Just one simple movement tests both your strength and aerobic capacities. Below we go into a few more details on the benefits of the burpee:
Strength. The burpee is a full body, strength training exercise. With each repetition, you’ll work your chest, arms, front deltoids, thighs, hamstrings, and abs. Trust me. Your legs will feel like they’re pumping battery acid after you complete a set of burpees.
Fat burning. Because you’re using your full body when doing burpees and because they’re such an intense workout, the burpee is one of the best exercises to burn fat. Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength training exercises. They’ve also been shown to speed up your metabolism which helps you burn more calories throughout the day. If you’re looking to get rid of that spare tire, step off the elliptical machine and start doing burpees.
Conditioning. Many men today spend hours a week in the gym sculpting washboard abs and bowling ball biceps. While those muscles look nice, they don’t do much for you when you have to split a giant pile of wood or even save your own life. Burpees are an effective exercise for developing the conditioning and endurance, the manly vim and vigor to tackle any challenge. They’re also a great exercise to include in football conditioning drills.
Free. There are no fancy gizmos, classes or gym memberships required to perform a burpee. All you need is your body, a floor, and an iron will.
Portable. You can do this exercise anywhere. On the road? Bust some out in the hotel room. Don’t have a gym membership? Get your burpee on at the park. In prison? Do them in your cell.