The burpee is one of the few movements that never get easier as you get stronger. Why? Because, you can always go faster and do one more rep. The burpee is a perfect movement to train both bodyweight strength and metabolic conditioning simultaneously. Throw it into almost any workout and you’ve added just that little bit of spice that you may have been searching for. Today’s burpee variation has an added broad jump instead a high vertical jump. Your goal is max distance. Before each jump, set your feet, bend your knees and fly!
30x burpee broad jump
Next, we have a quick semi-sprint. If possible, you might want to run on a track or a place where you can mark out 200m and 100m. For runners, use this workout to focus on your sprinting as you also strengthen your legs and core. Try to move deliberately through each exercise.
5 rounds for time:
200-meter Run
25x squat
100-meter Run
20x sit-up
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