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Upper Body Challenge

BlurpeesWorkout

Warming up with burpees does not sound like a great way to start off your day, but a short pyramid like the one below is a good warmup. However, anything after 10 on the pyramid is no longer a warmup and it starts to become a physical and mental challenge. Luckily, you get to "rest" with pullups, dips, and abs of choice every 5th set!

Burpee Pyramid Warmup and Workout:

Burpee Pyramid - 1,2,3,4,5 with 25m jogs/dynamic stretches in between. We usually do this on a basketball court, tennis court, or field to get anywhere from 25-50m runs in between. You can even go 100m runs in between if you want a greater challenge.

Pullups max effort
Dips max effort
Bear crawl 50m or stair crawl up/down
Abs of choice 50 or plank pose 1 min

Burpee Pyramid 6,7,8,9,10 with 25m runs in between

Repeat 2 times
Pullups max
Dips 10-15
Abs of choice 50

Burpee Pyramid 11,12,13,14,15 with runs in between

Repeat 2 times
Pullups max
TRX pushups or regular pushups max effort
Abs of choice 50 or plank pose 1 min

Burpee Pyramid 16,17,18,19,20 with runs in between

Pullups max effort
Dips – max effort
Bear crawl 50m or stair crawl up/down
Abs of choice 50 or plank pose 1 min

Finish with 30 min run, ruck, or swim or two of the three!

If you have not done enough yet, you can add 25 pushups and 25 flutterkicks every 5 minutes of your run or swim workout.

Related Topics

Workouts General Fitness Running and Cardio Weight Training Stew Smith Air Force Workouts Army Workouts Coast Guard Workouts Marine Corps Workouts Military Workouts Navy Workouts

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Contributor

Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). He has also written hundreds of articles on Military.com's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

Latest Fitness Books: Navy SEAL Weight Training and Tactical Fitness