BURPEE -- SQUAT THRUST PYRAMID
Perform a pyramid of burpees and squat thrusts for twenty minutes.
To
perform a pyramid, begin by performing one rep of the chosen exercise,
rest, then two reps, rest, then three reps, and so on until you reach
the "top" of the pyramid. Then begin retracing the steps you took to
reach that number (e.g. 10 reps, rest, 9 reps, rest, 8 reps, etc.). The
"top" of the pyramid can either be predetermined (e.g. 5, 10, 15, 20
reps) or can be ascertained by the inability to complete the required
number of reps for the next step (e.g. 6 reps, 7 reps, 5 reps - you
missed a set). In either case, the trainee should stop building sets and
"descend" the pyramid by performing decreasing sets of his/her chosen
exercise.
For this WOD you
should go by feel. We do not set predetermined numbers as goals on the
TMFS blog, but if you have previous experience with burpees and know
your limits, you may choose to do so. A better method will simply be to
go by feel. If you are becoming very fatigued and are struggling
to complete each set, stop increasing the reps and begin descending
with the next exercise. If you complete the pyramid and have extra time
left within the twenty minute time limit, go ahead and begin another
pyramid until time expires.
During
our workout today we will be using a more challenging exercise on the
way "up" the pyramid and a less challenging exercise on the way "down."
For example, an advanced trainee will perform sets of burpees (1, 2, 3,
4, 5, etc.) until he reaches the top, then he will perform squat thrusts
on the way down (10, 9, 8, 7, 6, etc.).
How
long should you rest? That is up to the individual. You know your level
of conditioning. You should rest long enough to catch your breath and
recover the strength to continue but not long enough for your heartrate
to return entirely to normal levels (it should drop somewhat, however).
Advanced:
Intermediate - Basic:
