Burpees and Thrusters

Another gem from the CrossFit archives

Team! 
This is an "eat your broccoli because it's good for you" type of workout. We take two challenging movements - the burpee and the dumbbell thruster - and put them together in a 20 minute Tabata / HIIT format! Continuing with the summer theme, this workout travels well with minimal equipment and space requirements and a shorter time domain.
Enjoy! 
-Carla

This week’s stimulus is Tabata-style, high-intensity interval training (HIIT) that alternates between two, complex movements that create an even greater challenge when done together. Then there is the neuroendocrine stimulation that comes from alternating strength and cardiac endurance-focused movements.

TIP! The thruster can be slower repetitions with a heavier weight (paying strict attention to solid mechanics) or a faster pace with a lighter weight. You choose what you are in the mood for.

Warm Up

Tabata 20 seconds of work/10 seconds of rest x 6 minutes. Perform each of the 3 movements in sequence until you complete 4 rounds of the 3 movements.

• Up Downs

• Air Squats

• Push Ups - select an easy version for this warm-up.

Movement Practice

Take 5-10 minutes to select your option for the burpee and weight for the thruster. Watch the dumbbell thruster video to refresh your memory on the movement mechanics.

TIP! For each movement, select a number of repetitions that you can do in 30 seconds at a moderate pace and use that number as a target to hit for every round.

Movement alternatives:

For the burpees, substitute up-downs or an easier burpee modification. See video

For the dumbbell thrusters, substitute dumbbell front squats or a dumbbell push press

Workout

10 rounds for time

• 30 seconds of burpees

• 30 seconds of rest

• 30 seconds of dumbbell thrusters

• 30 seconds of rest

Cool Down

After an intense, full-body workout such as this, it is critically important to cool down properly to provide care for your tissues and joints as well as return your mindset to a new refreshed baseline. It’s amazing how much benefit can be gained with just 15 minutes of self-care! #dontskiptheyoga

15-minute Post Workout Yoga cool-down

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Housekeeping…

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