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dimanche 25 décembre 2016

Get Stronger Every Day With This 100-Burpee Challenge

I was shocked when I walked into CrossFit and the WOD (workout of the day) said "100 Burpees." I had never done that many in my life at one time, and it did not sound fun. I wasn't even sure I'd be able to do it.

But after having been going to CF five times a week for three months, I was in pretty good shape. And guess what? It didn't suck as much as I thought and only took me about 10 minutes. The coach said this is a great workout to do in your hotel room while traveling or if you're short on time. My heart was pumping, I was dripping sweat, and my muscles felt worked! Now I'm kind of loving the 100-burpee workout!

I realize this isn't something anyone would want to just jump right into, so here is a four-week plan to get you up to the full 100. Aim to do 25 by the end of the first week, 50 by the second week, and so on until you make it all the way to 100. Follow the plan below.

How to Do a Basic Burpee

Begin standing with the feet hip-distance apart.
Lower into a crouching squat with your hands on the floor.
Do a squat thrust by jumping your feet back into a plank position.
Do one basic push-up, bending the elbows, touching the chest to the floor, and then straightening back to plank.
Step or jump the feet forward to the hands and come into a squat.
Do an explosive jump straight up, getting as much height as you can.

The Plan

Day of Month	Number of Reps
Day 1	8
Day 2	11
Day 3	14
Day 4	Rest
Day 5	17
Day 6	21
Day 7	25
Day 8	Rest
Day 9	30
Day 10	35
Day 11	40
Day 12	Rest
Day 13	45
Day 14	50
Day 15	55
Day 16	Rest
Day 17	60
Day 18	65
Day 19	70
Day 20	Rest
Day 21	75
Day 22	80
Day 23	85
Day 24	Rest
Day 25	90
Day 26	95
Day 27	100 (you made it!)
Day 28	Rest (you deserve it!)

dimanche 25 décembre 2016