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Old 4th Ward

Burpee Party

Friday, June 7

Burpee Party

Burpees on the Minute – 4 RNDS

20 min – continuously running clock: 4 burpees at the top of every minute, then immediately perform the secondary exercise for approx 30 sec until trainer calls REST at the 45/50 sec mark. Rest :10-:15, back to the top with burpees.

1st min: 4 Burpees → Goblet Squat  

2nd min: 4 Burpees → Broad Jumps (sub MB toe taps)

3rd min: 4 Burpees → Plank Saw    

4th min: 4 Burpees → Side Lunges

5th min: 4 Burpees → Inchworm Push ups  

Repeat 4 x

2 min rest  


Then, 6 min Partner Pull up stations (I go, you go):

1st set:  Max unassisted Pull Ups (8 Banded or 8 JG Pull Ups)

2nd set: Max Flex Arm Hang (with bands or on JG)

3rd set: 3 x Negative Pull Ups (you can assist on the way up) 4 sec down

-repeat until time is up-



Friday, June 7
View Calendar:


Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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