Ultimate Burpee Complex

Here’s another great finisher for your next workout! (Yes, that term is completely relative and depends on what you consider a “finisher” but also on which version you choose to complete. See below!)

Pick Your Poison Burpees

The “Ladder” version will take longer than the “Pyramid” version and will likely require more rest. I recommend sticking with a pyramid as a finisher (even just working your way up and NOT back down), and sticking with the ladder if you are looking for a good full-body workout to do at home or at the gym with little equipment.

You can modify this burpee complex by changing the weight of the dumbbells – obviously the heavier, the more challenging. However, if you want to include more of a cardio into the mix, I suggest going with light- to mid-range weight so that you can move through the complex (ladder or pyramid) continuously, without having to rest between each round or set.

I am showing 2 reps of EACH movement in this video (the first round in the Pyramid).

A note on how to complete the Ladder:

Part I of the ladder: complete 2 reps of the Plank Hop, 1 rep of the Push-up to T, 1 Squat Clean and 1 Thruster. Then immediately start again with 4 Plank Hops, 1 (each) Push-up, 1 Squat Clean and 1 Thruster. Repeated until you’ve done a 4th round with 8 Plank Hops.

Part II: Complete 1 Plank Hop followed by 2 Push-ups, 1 Squat Clean, 1 Thruster. Then again, 1 Plank Hop, 4 Push-ups, 1 Squat Clean, 1 Thruster, and on until you’ve done a 4th round with 8 Push-ups.

….I think you get the picture….

The final round of Part IV in the Ladder will look like: 1 Plank-Hop, 1 Push-up to T, 1 Squat Clean and 8 Thrusters!

Happy Sweating!

 

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