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Old 4th Ward

Burpees on the Minute – 3 RNDS

Friday, March 8

Burpees on the Minute – 3 RNDS

15 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 3 x

2 min rest  

Then, 2 x 6 min stations / 1 min rest b/t stations:

  1. 6-min continuous row – At the top of every min, increase stroke rate by 2 (starting @ 20 SPM)
  2. Parking Lot Sprints – Jog the curve to the straightaway on other side of parking lot, SPRINT the straightaway, walk/jog past the gym entrance back to the straightaway on other side of parking lot and repeat.


If we have more than 16 campers in class, we will add the air bikes to the rowing station.

6-min continuous Bike: 1st min: 150-200 watts 100-150 watts – 100-150 watts they will increase their watts by 50 on the top of every min.



Friday, March 8
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Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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