"New Year, New Minute"
Duration: 25:00
Death By Burpees:
Minute 1: 1 Burpee
Minute 2: 2 Burpees
Minute 3: 3 Burpees
...
Add 1 Rep Each Minute Until Failure
Score: Rounds + Reps
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: This low-impact bodyweight workout is designed to be able to be completed at home for New Year's Day. Add 1 burpee every minute until you are no longer able to complete within the minute. Any time remaining in the minute is rest.
- Prioritize good reps! At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead, and your body must be in a straight line through the wrists, shoulders, hips, and knees.
- The easiest place for burpee reps to get sloppy is at the top. Many fail to fully stand tall before jumping. Hold yourself to clean reps. Jumping to touch a target overhead helps ensure you’re meeting this standard.
- Intended Intensity: RPE 7-8
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 14-18 Rounds
STRATEGY
- Start deliberately slow. Rounds 1-8 should feel almost too easy. Move smoothly - not fast - and control your breathing to avoid spiking your heart rate early.
- Use the remainder of each minute to recover, taking deep breaths to decrease your heart rate.
- In the middle rounds, rather than sprinting each effort to have more rest, work at a slightly lower, more aerobic pace. Target continuous, smooth burpees. The goal is to keep your HR as steady as possible until the final 1-2 rounds.
SUBSTITUTIONS
- Change Burpee Reps to 2-4-6-8...
- Calorie Row, Ski, or Bike Erg
- Push-Ups
- No Push-Up Burpee
- Box Jumps
- 10-Meter Shuttle Runs
- 2-4-6-8... Mountain Climbers
- 2-4-6-8... Air Squats