20110201 – 05h30 – Burpee Ladder 100 clubs
JM + WarmUp (160 club)
Using the basic10 as the template, add in “x” burpees at the top of each 10x KB moves. Increase “x” as you go.
20kg: Sw2h 10, Bp 1, SwL 10, Bp 1, SwR 10, Bp 1, SwA 10, Bp 1, CL 10, Bp 1, CR 10, Bp 1, PpL 10, Bp 1, PpR 10, Bp 1, SnL 10, Bp 1, SnR 10, Bp 1
20kg: Sw2h 10, Bp 2, SwL 10, Bp 2, SwR 10, Bp 2, SwA 10, Bp 2, CL 10, Bp 2, CR 10, Bp 2, PpL 10, Bp 2, PpR 10, Bp 2, SnL 10, Bp 2, SnR 10, Bp 2
20kg: Sw2h 10, Bp 3, SwL 10, Bp 3, SwR 10, Bp 3, SwA 10, Bp 3, CL 10, Bp 3, CR 10, Bp 3, PpL 10, Bp 3, PpR 10, Bp 3, SnL 10, Bp 3, SnR 10, Bp 3
20kg: Sw2h 10, Bp 4, SwL 10, Bp 4, SwR 10, Bp 4, SwA 10, Bp 4, CL 10, Bp 4, CR 10, Bp 4, PpL 10, Bp 4, PpR 10, Bp 4, SnL 10, Bp 4, SnR 10, Bp 4
20kg: Sw2h 10, Bp 5, SwL 10, Bp 5, SwR 10, Bp 5, SwA 10, Bp 5, CL 10, Bp 5, CR 10, Bp 5, PpL 10, Bp 5, PpR 10, Bp 5, SnL 10, Bp 5, SnR 10, Bp 5
24kg: Sw2h 10, Bp 6, SwL 10, Bp 6, SwR 10, Bp 6, SwA 10, Bp 6, CL 10, Bp 6, CR 10, Bp 6, PpL 10, Bp 6, PpR 10, Bp 6, SnL 10, Bp 6, SnR 10, Bp 6
All in this is 600 KB moves and 210 burpees
HRMax= 163 kcal= 909, although it felt a LOT harder than this. A bit of a puker workout I gotta say.