10 Sets of H**L, times

[Dave.cyco]

EvilOne started a pretty cool idea when he proposed that someone should try and complete the following workout in under 20:00. I found it to be quite a humbling experience, and it gave me something to shoot for.

10 rounds of the following circuit:
10 Burpees
10 Pushups
10 Bodyweight Squats (as deep as you can go)
10 Dips
5 Chin Ups

I see around the forums there is quite a bit of interest, so I'd like to invite everyone to post their times here.

[Dave.cyco]

27:40, using proper form for each exercise, but not going quite as deep as I can in dips

[Fenderuser93]

Dave, it might be helpful to post the workout here too

[EvilOne]

Bro, it is posted in Daves first post
The workout is FOR TIME, 20 min or less for
10 sets of:
10 burpees
10 pushups
10 squats (full range of motion)
10 dips
5 chin ups

Note: I am not jumping in the burpee's
Once, or if ever I get under the time limit of 20 minutes I will then add the jump.
My best time for 10 sets is 22:35.
BEAT THAT!
REALLY I WANT TO SEE IT!
I WANT TO SEE THAT SOMEONE CAN DO IT IN UNDER 20!

[Dave.cyco]

Don't worry Rick, I'll catch you.:twisted: You better just worry about improving your own time.

;)

[EvilOne]

I will, gotta make the fat kid at work look bad!

[Fenderuser93]

Bro, it is posted in Daves first post
The workout is FOR TIME, 20 min or less for


it is now it wasn't until five minutes after my post ;)

[Erik]

Looks nice. I have no place to do dips, or I'd give it a shot.

(I could do dips on the corner of my counter, but since it's downstairs and the chinning bar is upstairs, I think that might well blow my time :))

[Dave.cyco]

Hehe I know your pain. I ended up bringing two sturdy chairs outside and using a tree for the chins. The branch is angled too, so one arm is higher. I just faced the opposite way for every other set.

[EvilOne]

21:44
http://www.youtube.com/watch?v=IReMfvamQ28

[Erik]

All right, I can't do full dips here, but I'm getting tempted. Would dips with hands on a chair and feet on a box be allowable, or would that be considered cheating?

[Dave.cyco]

I'd say do it up. I figure its only fair. Rick modified the burpees, you can modfify the dips.

[EvilOne]

Ok My Workout, My Rules:D
If you have to modify an exercise, go for it. BUT
If you get under 20, then do it properly.
Bench dips are easier, but would not effect my time. The jumps on the burpee would just add up and crush me.
I don't care if someone would do
10 burpees
5 sqts
10 push
5 sqts
5 dips
5 chins
5 dips.
The volume is still the same. Its not an advantage to change up like that, just would keep you going if you hit a hole.

[Erik]

All right, I'm in. I'll do it tomorrow (Sunday) and post it here and in my workout thread.

I'll be doing bench dips and the no-jump burpees. We'll see if I can manage it in a reasonable time.

[Erik]

Well, that was annoying.

Wife is sick, kid's running around like a mad monkey and just when I get set up to go, my mother calls.

Got the first three sets done in 5:54 and had to rest to 6:30 before starting the fourth. Then my mother called.

Much as I'd love to say I was just getting warmed up and my time would no doubt have increased, I'd be lying. My guess is somewhere in the 30 minute mark. I'll try another day and let you know.

[Dave.cyco]

That's rough, Erik. Sometimes you can't avoid the obstacles. I'm looking forward to it seeing your time when you are able to do it uninterrupted :D I plan on taking another crack at it myself, tomorrow.

[EvilOne]

Erik I know what you mean. I hate working out like that. I get in this zone. Dont talk to me, If you call I will not answer, let me alone. When I am there I am no longer Rick, you will not talk to me you are talking to The Spartan. The Spartan is an a--hole, who is fueled on adrenalin and testosterone. You guys get the same way, or am I just a freak???? Well not me , The Spartan is the freak....

[Dave.cyco]

I never saw that movie you know. But I think it's safe to say that Rick and the Spartan are both a little weird :p

Yeah I workout in the front driveway often and when someone walks by and talks to me I usually respond politley if I am in between exercises, but as soon as it's time to get back to work, I just ignore them. I won't even say goodbye, I just turn around and start breathing heavy again, and they always seem to know that means bye bye time. And if I'm inside, I won't answer the phone. I have a messaging service, and I use it.

[Erik]

I have been known to be that way, much to the annoyance of my wife. I call it "being focused" which sounds so much better than "being an a***ole workout freak" :).

Unfortunately, today was a day with me on duty, so my usual "F. it, I'll deal with it later," approach just didn't work.

Funny enough, I'm the same way when I'm writing. Don't even answer the phone unless I'm expecting a call.

[Dave.cyco]

27:30. Only 10 seconds better, despite the fact that I took the jump out of the burpees. I just need to recover better, and spend less time in front of the computer.

[EvilOne]

:confused: you were actually slower then today:confused: did it seem any easier?

[Fenderuser93]

Last night I did one circuit to see if it was actually possible for me
It is, so now I need to force myself to try it

[EvilOne]

you will enjoy it, it will become a mission to get faster every time. BTW only 1 person on the other site tried it. I thought it would get torn up over there.

[joebob]

this workout looks sweet, i'm gonna get started on this right away!

[Dave.cyco]

:confused: you were actually slower then today:confused: did it seem any easier?

No. I was a lazy bum this weekend, plus I didn't eat enough or enough of the right foods, then I shocked my system into having to go hard at it all at once. I think the removal of the jump makes a small difference, but nothing great. I actually kinda felt like I was cheating.

I'll do it again after mid-week. And this time I will crush my previous time:mrgreen:

this workout looks sweet, i'm gonna get started on this right away!

Welcome aboard Joebob! The more the merrier! :D

[Fenderuser93]

My back still hurts from last week but I decided F' it I need some sweat besides on the tennis court
just finished still huffing and puffing as I type.
I'm slightly (scratch that) very pissed, but I know I wouldn't have finished with the time I did if I had a place to do full dips. I had to resort to the same method as Erik for them (Hands on two chairs with feet resting on a third)\
I also split the burpee sets to 5 and 5 one at the beginning of each circuit, and one right before the chins.
I got 20:09
I hope to find a place to do full dips thats in my backyard, because I use the L in my counter.

I'm in desperate need of a shower now haven't sweated this much since my last shot at the prisoner burpee challenge

[EvilOne]

You only modified the dips? Good time!

[Fenderuser93]

Thanks Rick, I think splitting up the burpees made it much easier though

[Dave.cyco]

Well since everyone else is doing it I guess next time I will too...:oops:

[joebob]

Holy Crap!
This is the craziest workout ever, my time was 29:47.
I had to kick in the gas just to finish it under 30. I think i'm going to try to split up the burpees next time because i think those were what slowed me down the most.

[Erik]

Well, that was fun.

Did the burpees without the jump and the bench dips on one chair with my feet up on another chair. Did them in order:

10 Burpees without jumping
10 Pushups
10 Bodyweight Squats
10 Bench Dips
5 Chinups

Time: 29:06. Not bad for a first attempt. Did the first five sets without a break, then started slowing down big time. My chest, shoulder and triceps are fried. Rest of me feels pretty good, though.

I'm going to try this one again at the end of September after I've gone through a few weeks of my new workout. I want to compare my numbers.

Nice Challenge, Dave.

[Fenderuser93]

Well since everyone else is doing it I guess next time I will too...:oops:

dave doing what? modifying the dips, or splitting the burpees into two sets?

I think the best way to train for this workout is burpees and lots of em. I hope to be able to do the full workout as stated by my birthday.
so that gives me a little less than three weeks to kick it up a notch

[joebob]

I think the best way to train for this workout is burpees and lots of em. I hope to be able to do the full workout as stated by my birthday.
so that gives me a little less than three weeks to kick it up a notch
I agree fenderuser, incorporating some burpees into my workout would definatley help me to complete this in under 20.

[Dave.cyco]

dave doing what? modifying the dips, or splitting the burpees into two sets?

I think the best way to train for this workout is burpees and lots of em. I hope to be able to do the full workout as stated by my birthday.
so that gives me a little less than three weeks to kick it up a notch

Modifying the dips would make it 10 times easier for me...but I couldn't bring myself to do it. I think splitting up the burpees. For me the burpees are easiest, since they are such an explosive move, but then the grinding necessary for the pushups and dips kills me.

Really, Erik we have you and Rick to thank for this challenge.:D

[timfortehwin]

This does seem very tough.. Hmm.. In fact, it would be the ideal thing for me to get into really good physical shape. My body is fine, it's just in the past few months I've sorta moved away from the whole fitness thing into strength training.. But I'm trying to get my conditioning back up :) honest!

[EvilOne]

Again do what you feel you can handle. But if you get under 20 and you changed it up you are a step closer, but still didn't do it!

[kcee]

damn might give his a go tomorrow morning.. except im sure i won't even be able to complete i

[EvilOne]

Well it's going to surface again. But under the conditioning challenge.
All exercises are to be done properly. That means for myself a jump with the burpee. I can forget 20 min. I can only hope for 25:evil:

[EvilOne]

The XXX Adult version in8-) 20:56

[amit_shah25]

Hey evilone, i want to try this challange, but my pull sucks. i can only manage assisted pullups :( Any suggestions ??

[kcee]

i suppose you can just do a smaller amount and build up?
or substitute it for another workout that works the same muscles

[TheMasterKey]

Hey evilone, i want to try this challange, but my pull sucks. i can only manage assisted pullups :( Any suggestions ??

The challenge has chinups, can you do those?

[EvilOne]

The challenge has chinups, can you do those?
Amit, to perform the wokout honestly I think the only area that could ever be subbed would be to do a 2 pushup burpee, and get rid of the set of pushups. 1 don't know if that would be a time advantage or not. I imagine it could be. I guess a horizontal row could be subbed in, but I would say for 10 reps. **If you beat our times it doesn':???:t count th:cry:w. But man if you wanna do they w/o I would either
A. get some bands like these http://www.dickssportinggoods.com/product/index.jsp?productId=3066247.
they really offer a good assist.
B. Do the chins seperate from the w/o and focus on getting in some good reps.
Either way go hard, post a time, I am curious how your lungs will feel. Being the next Lance Amrstrong8-) that you are. Mine felt like Dominator was standing on my chest doing squats, punching a heavy bag, and dripping sweat in my eyes, mouth:shock:

[hairlesswookiee]

i'm gonna try this on monday. my power tower will be arriving so once i get it put together i'll be able to try it. however, it's been over a year since i've done pullups so i'm gonna have to use some band assistance if i can't do them properly.

[amit_shah25]

Being the next Lance Amrstrong8-) that you are. Mine felt like Dominator was standing on my chest doing squats, punching a heavy bag, and dripping sweat in my eyes, mouth:shock:

I dont know about lance armstrong, but u see me passing by on a bike, and you will sure take me for a homeless bum ! :mrgreen:

I m getting an itch to try this out 2morrow. Have taken rest today, and hopefully my legs recover good 2morrow !! Lets see. As of now, pretty much entire body is sore, and legs are still in agony ! :evil: I will replace the pullups with horizontal rows. Even with that, I know that my upper body is weak enough to even make it in 30 min. Lets see !

[Chico]

I'm gonna try this workout tomorow.
I'll post my time when finished!!!

[EvilOne]

CHICO when you do it post your time here as well.
http://bodyweightculture.com/forum/showthread.php?t=10455

[Chico]

I did 7 rounds in 19:30

Dips on rings were really holding me back, at round 5 I started doing bench dips.

I wanted to see how many rounds I could do in 20 mins.

I need to take a deserved rest day tomorow, I've been training since monday doing 2 workouts a day almost everyday.

[EvilOne]

yep, ring dips would take the challenge to another level

[2008]

not sure wut a good time is
but i just did the 10 sets of hell for my first time
and it was the hardest workout ever!
i did it in 23.30 minutes with no substitutes

[EvilOne]

You are a rookie and just hit 2nd place in the 10 sets of hell challenge:confused::confused::confused:
WTF. Most people can't do it, alot cant do it when they sub exercises in. If you did it, and did it right (not calling you out, just making sure to give you props) you are in shape, actually the best shape rookie I have heard of.
Lets check
1. 10 sets of the following:
10 burpees with pushup and jump
10 pushups
10 atg (ass to ground, full range of motion) squats
10 dips (full range of motion "ROM" this will vary from person to person, but should be atleast 90 degrees)
5 chinups (full rom, chin over the bar no short stroking)
If you did all of that in 23 something I better start doing this again. By the way I set a time limit of 20 minutes for the workout, no one has done it yet. If they have they are keeping it a secret

[EvilOne]

it was the hardest workout ever!

Yep heard that before, I am very proud of this one!

[demarcoa]

By the way I set a time limit of 20 minutes for the workout, no one has done it yet. If they have they are keeping it a secret

Not possible. Anyone who did could not resist trumpeting it to the world I am sure!

Congrats 2008 on your fine achievement.

[2008]

You are a rookie and just hit 2nd place in the 10 sets of hell challenge:confused::confused::confused:
WTF. Most people can't do it, alot cant do it when they sub exercises in. If you did it, and did it right (not calling you out, just making sure to give you props) you are in shape, actually the best shape rookie I have heard of.
Lets check
1. 10 sets of the following:
10 burpees with pushup and jump
10 pushups
10 atg (ass to ground, full range of motion) squats
10 dips (full range of motion "ROM" this will vary from person to person, but should be atleast 90 degrees)
5 chinups (full rom, chin over the bar no short stroking)
If you did all of that in 23 something I better start doing this again. By the way I set a time limit of 20 minutes for the workout, no one has done it yet. If they have they are keeping it a secret
i did the full rom for all the exercises but my ass didnt literally touch the ground but it went past 90 degrees

[2008]

You are a rookie and just hit 2nd place in the 10 sets of hell challenge:confused::confused::confused:
wuts the time for first place?

[EvilOne]

wuts the time for first place?
20:56 yours truly

[2008]

wow, i dont think ill be able to beat that for a long time

[GreekPT]

Bro, it is posted in Daves first post
The workout is FOR TIME, 20 min or less for
10 sets of:
10 burpees
10 pushups
10 squats (full range of motion)
10 dips
5 chin ups

Note: I am not jumping in the burpee's
Once, or if ever I get under the time limit of 20 minutes I will then add the jump.
My best time for 10 sets is 22:35.
BEAT THAT!
REALLY I WANT TO SEE IT!
I WANT TO SEE THAT SOMEONE CAN DO IT IN UNDER 20!


I've been away from the BW routines since about April, save for core work and a few burpees. I swim/bike/run so that keeps me busy and in halfway decent shape.

Two days after doing the crossfit Filthy 50 and day after a 2hr hard bike ride, I decided to give this workout a try. I did it as described, with a small jump for each burpee (2-3") (otherwise it's not a burpee, but I digress) and it took me 22:35!!! Same exact time! It's going to be a major b!tch to get that to under 20:00, probably as hard or harder than getting the 25 sets of prisoner burpees done in under 30:00. No, sadly not 25 in 25, that's effing brutal.

And last but not least, I have one other statistic to share - I was just dunked - hydrostatic weighing for body fat %

FIVE POINT EIGHT PERCENT - 5.8% YO!!

~Phil

[EvilOne]

GREEKPT, GLAD TO SEE YOU BACK. I will have to tell you, I have progressed to doing the full workout with jump, no subs my best time is 20:56

[Mick1475]

Hi guys!
I cheated - did only 5 dips instead of 10, but 10 chins instead of 5 - my chins are strong, but my dip volume is really very low. Hope I will be allowed in the club. 12:34 was my time. If this will be considered cheating then I'll work on my dips a bit more and do the thing correctly.

[GreekPT]

Yo Mick - something's not right - we're killing ourselves to do this workout in 20 (ahem 20:56) to 30 minutes and you did it in 12? We're doing 10 Sets of everything so it's 100 burpees/100 pushups/100 squats/100 dips/50 chins, broken up in sets of 10 reps as previously outlined.

[Mick1475]

Yeah, took me about 1 minute plus to do one set of the thing... 10 burpees is 18s +/-, 10 pushups 8s, 10 squats 10s, 10 chins (in my case 10 chins) take about 12s and about 10s on dips (5 my case). Add it all together and you get (18+8+10+12+10) about one minute (or 60s). Times 10 plus some rest makes a fair bit over 10 minutes. Did I get something wrong?

[Dave.cyco]

Excuse me but have you ever heard of fatigue?? It's something we mortals experience when doing brutally hard workouts like this one.:lol:

If you did as your post states, then you did all ten sets without even slowing down... you're a machine!

[Mick1475]

O no, I did the first 5 sets non-stop, then 30s rest, then 2 sets, rest, 2 sets, brief rest, one set. And I'm still shagged out, after what, 5 hours? This was VERY hard, especially afterwards. I could hardly think clearly...

[EvilOne]

You simply have to post a video of this incredible feat!!!!!!!!
If your that good you should be a world class athleate at something!

[Mick1475]

Not very likely to post the whole thing, but maybe I'd be able to put one set on YT. I don't have anything more serious than a phone for recording purposes :)

Thanks a lot for your words, but this was a very hard workout, and I wouldn't be able to do it with the whole dip volume, my shoulders would die on the third, maybe fourth round. Must improve on dips!

[EvilOne]

Don't get me wrong I give you big props for the acheivement. But honestly I made it the way I did to test it all. If your skimping on the dips, but nailing the chins, you should do it right. Trust me I have no problem with someone beating me in this, or even what you did would leave me at a loss for words. I could've played it to my strengths, and said 15-20 dips. But knowing that more have trouble with chins than dips, I kept the chins low.

[GreekPT]

Mick - videotape all that action...or the 2nd half. We need to see how it's supposed to be done cuz obviously, we are slackers one and all!

My legs are always too fried from biking (just did 2hrs in the mountains under the full moon, complete with thick fog banks) and the ATG squats or burpees fuck up my time in the worst way.

[Fatman]

All I can say is... WHOA! 12 minutes something will take some time to beat.

But judging from Mick's workout log, which I've been following for a while, this is hardly a surprise. He does tons of reps in crazy sets and the 10 sets of Hell challenge is not really that much more intense than the stuff he does on a regular basis. This dude is a conditioning beast, he never fails to impress me with his workut log posts.

You guys have to bar in mind that he is also many pounds lighter than either of you and does a lot more conditioning-type work, which vastly decreases the fatigue element. Mick's 12 minutes to your 20+ is like your 20+ to what I would score if I tried the challenge (well over the half-hour mark, I'm guessing).

Anyway, great job, Mick!

[EvilOne]

I have read his log he is incredible., I suggested him to do it, thinking he would get under 20. But that would have been like you doing the dips in 2:34. So much faster it would be hard to take in. I wish I could get Ross to do it, what whould that be, 8 min or less???

[The Contender]

It's impossible to do 10 burpees in 18 seconds. A burpee as described in this workout would take 3 seconds minimum. 10 pushups in 8 seconds is certainly possible, but only if you're using very restricted ranges of motion. 10 squats in 10 seconds. Going down in half a second, then going up in half a second? Not possible, the inertia from the movements ensures this is impossible.

Doing the whole thing in 12 minutes? I'm sorry but I'm afraid I have my doubts. Needless to say, if I were to try this I would think I'd be around the 28-30 minute mark.

[Mick1475]

Guys,
I'm sorry if you don't find this believeable, but I can't do much about this at the moment. All I'll be able to do is try to do one set as a finisher in a couple of minutes and see if my phone can catch anything of this.

There is still room for improvement in 10SoH as far as speed is concerned, and form too, I'm sure. I try not to slack on ROM, though I must admit I go for speed and intensity first and hope things work out all right :) And I'm abour 145/150lbs only.

[Fatman]

It's impossible to do 10 burpees in 18 seconds. A burpee as described in this workout would take 3 seconds minimum. 10 pushups in 8 seconds is certainly possible, but only if you're using very restricted ranges of motion. 10 squats in 10 seconds. Going down in half a second, then going up in half a second? Not possible, the inertia from the movements ensures this is impossible.

Not necessarily. I'm far from the world's best conditioned person, but I can do 10 squats in 10 seconds. The rebound at the bottom propels you halfway up. I would be more worried about the effect on the knees of this rapid rebounding, but it's doable. Same goes for pushups - yes, full-ROM ones. You don't pause at the bottom or the top, that would be completely unnecessary.

Not sure about the burpees (I can't do 10 in 18 seconds), but that also seems in line with his other achievements.

[cheesedog]

Mick has been doing Ross-style workouts for some time, so his great performance doesn't surprise me THAT much. He's obviously in fantastic shape.

[Mick1475]

Hi all. Thanks for the support and kind words. My VERY poor quality film has been submitted to YT.

[Mick1475]

Hmmm, chins could use more ROM. Squats are deeper than they look, that wass perspective. My knees make crunchingg noises when I bounce, so I don't.

http://uk.youtube.com/watch?v=PkpzMOOTx6w

Sorry for 90deg flip

[The Contender]

I'll admit, that was impressive. You weren't even out of breath at the end.:rolleyes::grin:

[EvilOne]

Ross's workouts are the ticket. You did everything as described, but as you said switching the dips and chins. And I take nothing away for that. BUT 2 things. on the last burpee you did 11 pushups, and no jump. Do not read anything into this either, you might have shaved 20 seconds total time fro 10 sets, so thats nothing. Now I might take a while, but I will have to race you to your 1 set of HE!!. I wonder why dips are a problem?? I veiw b/w dips as easy. And your level of conditioning leaves me perplexed:confused::confused: as to why you have a weakness in that area. Even if you dont train them you are so complete in avery other area I would think they should be easy. You didn't have to do the vid IMO, If people don't believe my posts, so be it. But if they have any question, brouse my log , as it speaks for itself. Yours does the same, and they will find I have either spent alot of time learning and making up a bunch of crap, or its legit.

[demarcoa]

I say we email Ross with the 10SoH challenge!

OK Mick, watched the vid and it was impressive. But EvilOne was right and you did cheat a bit...think you could still break 15 doing it right?

You are superbly conditioned and look very strong man...great work!

Oh and...10 burpees is possible in 18 seconds, Evilone did 30 in 1 minute.

[EvilOne]

UMMMM Go ahead, but a word to the wise. This was the last guy to call him out. Said yeah your in good shape, but not really that strong. I bet $100 you cant deadlift 405. The story goes something like that. The video says much more.http://www.youtube.com/watch?v=95D7lj-A6tA

[Dave.cyco]

Mick, I just watched the video for the first time (was at work and the computers don't have the necessary softwary gizmos) and I have to say I am very impressed, expecially with your strategic oxygen consumption. You must have great lung capacity and/or oxygen efficiency to be doing such fast reps and sometimes doing two or three reps on one breath. I find it very interesting...:)

[demarcoa]

Most impressive was that he did the whole thing sideways, with his feet stuck to a wall ;)

[OneTruth13]

Just finished, 21:38.

Tough, not as bad as i expected. I think i could go faster than 20min on my next try.

I will admit, I am not going real deep in my dips (slight elbow tendonitis as of late).

[Mick1475]

Thanks guys! I've got asthma, which plays up when I do running intervals whan I'm running sometimes, but then it's apparently a very sprinter-type ailment. So more efficiency than capacity. It's a long time since I've swum 25m underwater. Could probably do 10m now... On the other hand when doing things very fast I can't breathe on every rep and hyperventilate myself unconscious :)

My dips are low because I never did them for higher reps, never more than 15 I think. Inside 10 usually, but frequantly weighted and less in numbers.

And I wouldn't challenge Ross. He mustget tons of silly 'challenges'. He answered that one, because it was public, on his own message board. Just like I filmed this - it was said publicly that I lie.

Burpeewise - I started with a jump, so I finish on the pushup. Always done it that way, maybe I'm wrong on that...

[Sena]

Been looking for a workout to do on my free day. Just a question: Can I switch the chin-up numbers for dip numbers? Meaning 10 chin-ups and 5 dips?
And can I break set; meaning 8 reps + 2 reps (=10 reps). Will it still be valid?
I've never done a burpee and BW squat since the start of this year so I'm guessing it is going to be tough.
Edit: Since Mick has done it, I don't see why I can. I'll post my timing soon.

[EvilOne]

Well its a workout do what you want, but if you dont do it the right way and you beat the record time, you still didn't beat anybody.

[Sena]

I'm not interested in winning anyone, maybe except for Patrick. I just want to get below 25 minutes. Beating the record is impossible as of now.

[Sena]

Worked through a flu today. I did miserably. The timing is so pathetic compared to what you guys post, so much so I've decided not to post mine because I'm going to do it again and see if I can get a (much) better timing. Even a bad sleep the day before and a flu should not reduce me to such a state.
On a sidenote, I'm giving burpees newfound respect. Embarrassingly, I used to think they were meant for wussies but it seems like I'm VERY wrong. Haven't done one in 1/2 years? It murdered the life out of me.

[amit_shah25]

I'm giving burpees newfound respect. Embarrassingly, I used to think they were meant for wussies

They are killer ! One of the best excercises I have found from BWC !! And best part is, you can do that in various forms ! Race it for 10-15 min. and you are a toast in that time ! Do it tabata style, inter weave it with jump ropes etc. etc. etc. Various ways to torture yourself !!!

[Dave.cyco]

Tuck jump burpees. Weight vest burpees. Sandbag snatch burpees. One legged burpees. Bucking bronco burpees. One arm burpees. Handstand burpees. Back tuck burpees. Tri-burpees.

[cheesedog]

Divebomber burpees, KB clean and press burpees, Renegade row burpees.