Complete as many rounds and reps as possible in 20 minutes of:
20 burpees
20 air squats
20 box jump-overs
20 air squats
20 toes-to-bars
♀ 20-inch box
♂ 24-inch box
Post rounds and reps to comments.
Scaling:
Today’s workout is a longer effort with a large volume of bodyweight movements. This effort will be very similar to a workout like Cindy where you are moving at a steady pace for 20 minutes. All athletes should aim to complete a single round in 5 minutes or less. If the prescribed exercises don’t allow for this, scale the reps and/or difficulty of the movement. For example, scale the toes-to-bars by reducing the reps or performing 20 hanging knee raises. Work hard and have fun with this one.
Intermediate option:
Same as Rx’d.
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
15 burpees
15 air squats
15 box step-overs
15 air squats
15 hanging knee raises
♀ 12-inch box
♂ 20-inch box
Coaching cues:
Master the basics. The air squat is a simple yet effective movement. Don’t knock it just because it is “easy.” Challenge yourself to maintain solid mechanics. The hips move back and down, heels down, knees out, lumbar arch maintained, and hips finish below the knees. Don’t skimp on these points of performance.
Resources:
The Burpee
The Air Squat
Box Jump-Over Variations
Box Step-Over
The Kipping Toes-to-Bar
Kipping Hanging Knee Raises
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