Performance

Press 3 x 5 -@70-80-85-85-85%

5 Rounds For Reps

30 Sec Burpees – 30 Sec Rest

30 Sec Box Jump 30/24” – 30 Sec Rest

30 Sec PP 50/35kg – 30 Sec Rest

Fitness

Press 2 x 8 – work up to a heavy double.

5 Rounds For Reps

30 Sec Burpees – 30 Sec Rest

30 Sec Box Jump 24/20” – 30 Sec Rest

30 Sec DB PP 15/10kg – 30 Sec Rest

Basics

A brief History of the Burpee

Ever do a burpee? Or 30? Ever tackled a circuit that requires, say, five rounds of 15 burpees? If so, you might want someone to blame for bringing this uniquely punishing movement into the world and to the attention of coaches, trainers and fitness enthusiasts. So at whom can we shake our sweaty, exhausted fists?