Workouts
CO-A2·KB + Burpee Combos

Long Cycle Burst

20 min2 KBsAdvanced
Every minute on the minute
  • 1
    Double KB Clean + Push Press 8 complexes
    Clean then press, one fluid movement
  • 2
    Burpees 10 reps
    Straight after the complex
  • 3
    Double KB Front Squat 8 reps
    Rack position, max depth
  • 4
    Burpees 10 reps
    Dig deep, last minute of the cycle
Coach tip

Complex + burpees. Maximum output per minute. Elite conditioning.

How to do it · Why it works
press

Builds vertical pushing strength and crazy-strong shoulders, triceps, and core.

  1. 1.Start in the rack - KB on the back of your forearm, elbow tucked
  2. 2.Brace abs and glutes hard, don't let your back arch
  3. 3.Press straight up, don't push the head forward
  4. 4.Lock out overhead, biceps by the ear
  5. 5.Lower with control to the rack
burpee

Full-body conditioning in one rep. Builds work capacity, mental grit, and burns serious calories.

  1. 1.Drop your hands to the floor, kick feet back to a plank
  2. 2.Chest to floor (or a controlled push-up)
  3. 3.Hop or step the feet back to your hands
  4. 4.Stand and jump with arms overhead, light clap if you like
  5. 5.Land soft, straight into the next rep - find a sustainable rhythm
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