Hi Folks! Today we are testing a bit movement capacity using the burpee. It’s a great movement to build some work capacity with and if we do this right you will be able to see some improvement when we retest. Then we will finish with some core work that will we build on moving forward. Enjoy!!

On a different note I would really like to have a bit of an idea of who is following this program. I want a better idea of who is following as its always easier to program if you know your audience. Also would love any feedback you have, I generally appreciate negative/constructive feedback more but will happily take any of it. We are continually trying to improve and feedback is critical for this. If you have the time please shoot me a quick line at [email protected] It would mean a lot to me.

Yours in Movement,



Warm Up

4 Rounds, Deliberate Pace:

10 Alt Spider Mans

10 Alt Scorpion kicks

10 Boot Straps

10 Jump Squats


Burpee Capacity:

Beginner: 50 Burpees for time

Intermediate: 75 Burpees for time

Advanced: 100 Burpees for time or 100 Burpees to 6 inch target for time

This is a test. The idea is to get them done as quick as possible. We will be working on Burpee capacity over the next bit. Try to get all the burpees done without stopping. It’s a big ask for this no matter what number you choose. Try to  keep moving even if it feels like your going way to slow. Good luck!

Core Finisher:

4-5 Rounds:

10 Hollow Rocks

10 V Ups

10 Tuck Ups

:10 Hollow Hold Rest

:30-45 after each round