Sunday super zoom

10 Rounds of
30 second plank hold
30 seconds of burpees
30 seconds of rest

Workout notes

We’ll set the clock for fifteen minutes and work through a ten round interval workout with thirty seconds spent on two stations and addition thirty seconds for rest each round. Start each round by holding your best plank. That means no snaking or sagging. Keep your core engaged. You’ve been preparing for this all week if you’ve been following along! After you knock out the plank increase the intensity by hammering out as many burpees as you can in thirty seconds. With a vanilla style burpee you’ll be able to get ten+. Sustaining that will be extremely difficult. Most of us should shoot for the six to seven rep range and try to hold that for all ten rounds.

This is the last of our bodyweight beatdowns (for now). We’ll be back on the barbell Monday the 20th on our newly christened CFD patio.

Scaling

standard: plank from the knees and/or elbows, vanilla burpees
rx: plank from the toes and hands, vanilla burpees
sport: plank from the toes and hands, burpees over an object or to a target
overachiever: 30 second L-hang, burpee muscle ups