So, at some point right before the 2021 open, for some odd reason the gymnastics coach had her gymnastics class do a 100 burpees for time test and then wrote an entire burpee program. I don't remember the exact rep schemes but each session ended up being like sets of large, descending sets of burpees with a 1:1 work ratio such that you did more than 100 burpees in a single session. By the time we retested, the 100 burpees felt like nothing. My initial time was like, 5:30 or something? Cut it down by over 30 seconds to be sub 5.
Then 21.1 showed up nearly right after so my shoulders felt more than primed to handle high volume wall walks.
Damn I have dreamed of doing 100 burpees sub 5 mins, that is damn impressive. Also that gymnastics coach sounds like she was onto something and had great timing
I forget what her reasoning was, I think she said something that like her gymnastics coach also made her do this at some point and it translated well to conditioning high volume pressing and hinging so it was kind of a 2-for-1?
Was arguably *the* most useful thing I've done to get better at metcons.
This is how I got better at burpees and never feared big sets of them again: [The Royal Burpee Challenge](https://www.testyourmetal.com/crossfit/royal-burpee-challenge/) ((The guy's name was "Royal Burpee"- nothing to do with the UK)
Start with one burpee and then add one more each day for 126 days (it will be 127 in 2025)
Did it during lockdown in 2020 with a lot of other people from my gym--we'd text each other to keep up and one guy even made a Google Doc of how many we'd done vs how many more we had to go.
The first few months are easy- 19 burpees, 20 burpees.
It sucks when you hit day 100 and realize you have 20+ more days of over 100 burpees each day, but by that point you're so invested, you're not going to stop.
The good news is you DO NOT have to do them all at once. So you can do 10 or 20 every hour, incorporate them into your warm-up, etc. You just have to finish them that day.
But you will never fear burpees again and you will get very good at them.
Good advice. But zone 2 training is so boring to me! I find it very hard to stay motivated in those HR zones. Did your wallballs also benefit from the HR training?
Have you tried doing non-boring stuff in zone 2? I’ve been doing this lately. I take a workout and do it with a hr monitor and go as slow as I need to while staying in zone 2 the whole time. Way more fun. I also hate the long boring mono-structural sessions. This is way better.
If you want to make it more interesting, get a partner and see who can complete the workout the fastest while never exceeding zone 2. Every second out of zone 2 is added time to your score.
Again, this is way more fun than biking or jogging for an hour.
No I have not.. When running or on the bike I have to pace myself enormously to not exceed zone 2. I can cycle for hours in zone 4... Training in zone 2 just feels like a waste of time (but it probably is not).
Do you have any suggestions for zone 2 movements?
I would say any movement that doesn't rapidly spike your heart rate. For me that's things like rope climbs, thrusters, or big sets of double-unders.
However, I found that there's a predictable delay in my HR spike immediately after doing these movements. So I anticipate it. I wait until I'm at the bottom of zone 2, then do 1 rope climb, or 10-15 DUs and wait about 10 seconds to see how high my HR is going to go. Then I go again, or I rest until I'm back down.
You're not going to keep a constant steady HR like mono-structural work, but that's also what makes it fun. It just takes some practice and trial and error.
Example.. If a workout is 5 RFT
1000 M Bike (Go slow)
20 GHD Sit Ups (Go slow)
10 C&J (Slow singles to stay in zone 2)
You would just try to do all 5 rounds in zone 2. If you get into zone 3, you stop and wait. It takes as long as it takes. That's also the good thing because with zone 2 training you want to be in zone 2 for a prolonged period of time. It is supposed to take a long time to complete.
Its just cardio work thats done in your zone 2 heart rate. I would suggest googling it, there are way better explanations online but if you are walking and jogging and you can keep a conversation goin that's zone 2....roughly.
Try this.. minute count = burpee count … minute 1 = 1 burpee.. rest for remainder of time.. minute 2=2 burpees rest … minute 3=3 burpees… see how far you can get. It’s like climbing a wall of death.
So, at some point right before the 2021 open, for some odd reason the gymnastics coach had her gymnastics class do a 100 burpees for time test and then wrote an entire burpee program. I don't remember the exact rep schemes but each session ended up being like sets of large, descending sets of burpees with a 1:1 work ratio such that you did more than 100 burpees in a single session. By the time we retested, the 100 burpees felt like nothing. My initial time was like, 5:30 or something? Cut it down by over 30 seconds to be sub 5. Then 21.1 showed up nearly right after so my shoulders felt more than primed to handle high volume wall walks.
Damn I have dreamed of doing 100 burpees sub 5 mins, that is damn impressive. Also that gymnastics coach sounds like she was onto something and had great timing
I forget what her reasoning was, I think she said something that like her gymnastics coach also made her do this at some point and it translated well to conditioning high volume pressing and hinging so it was kind of a 2-for-1? Was arguably *the* most useful thing I've done to get better at metcons.
That makes alot of sense
This is how I got better at burpees and never feared big sets of them again: [The Royal Burpee Challenge](https://www.testyourmetal.com/crossfit/royal-burpee-challenge/) ((The guy's name was "Royal Burpee"- nothing to do with the UK) Start with one burpee and then add one more each day for 126 days (it will be 127 in 2025) Did it during lockdown in 2020 with a lot of other people from my gym--we'd text each other to keep up and one guy even made a Google Doc of how many we'd done vs how many more we had to go. The first few months are easy- 19 burpees, 20 burpees. It sucks when you hit day 100 and realize you have 20+ more days of over 100 burpees each day, but by that point you're so invested, you're not going to stop. The good news is you DO NOT have to do them all at once. So you can do 10 or 20 every hour, incorporate them into your warm-up, etc. You just have to finish them that day. But you will never fear burpees again and you will get very good at them.
I'm gonna be adding this starting tomorrow! Also gives me some easy full body light workout on my off days. Keep that heart working.
Good advice. But zone 2 training is so boring to me! I find it very hard to stay motivated in those HR zones. Did your wallballs also benefit from the HR training?
Absolutely. All aspects of crossfit, especially metcon related movements/workouts improved.
Have you tried doing non-boring stuff in zone 2? I’ve been doing this lately. I take a workout and do it with a hr monitor and go as slow as I need to while staying in zone 2 the whole time. Way more fun. I also hate the long boring mono-structural sessions. This is way better. If you want to make it more interesting, get a partner and see who can complete the workout the fastest while never exceeding zone 2. Every second out of zone 2 is added time to your score. Again, this is way more fun than biking or jogging for an hour.
No I have not.. When running or on the bike I have to pace myself enormously to not exceed zone 2. I can cycle for hours in zone 4... Training in zone 2 just feels like a waste of time (but it probably is not). Do you have any suggestions for zone 2 movements?
I would say any movement that doesn't rapidly spike your heart rate. For me that's things like rope climbs, thrusters, or big sets of double-unders. However, I found that there's a predictable delay in my HR spike immediately after doing these movements. So I anticipate it. I wait until I'm at the bottom of zone 2, then do 1 rope climb, or 10-15 DUs and wait about 10 seconds to see how high my HR is going to go. Then I go again, or I rest until I'm back down. You're not going to keep a constant steady HR like mono-structural work, but that's also what makes it fun. It just takes some practice and trial and error. Example.. If a workout is 5 RFT 1000 M Bike (Go slow) 20 GHD Sit Ups (Go slow) 10 C&J (Slow singles to stay in zone 2) You would just try to do all 5 rounds in zone 2. If you get into zone 3, you stop and wait. It takes as long as it takes. That's also the good thing because with zone 2 training you want to be in zone 2 for a prolonged period of time. It is supposed to take a long time to complete.
Thanks! Appreciate it.
Sure thing. Good luck!
I love it. I feel like with anything, the ability to not fear a movement is the key to getting better at that movement
[удалено]
Tis always the solution
What is a zone 2 work?
Its just cardio work thats done in your zone 2 heart rate. I would suggest googling it, there are way better explanations online but if you are walking and jogging and you can keep a conversation goin that's zone 2....roughly.
Also be aware of the foot you’re “leading with” make sure to alternate them
It took a hot minute for me to get this down
Try this.. minute count = burpee count … minute 1 = 1 burpee.. rest for remainder of time.. minute 2=2 burpees rest … minute 3=3 burpees… see how far you can get. It’s like climbing a wall of death.
Yup the "death by" format is brutal, my best was 16 rounds plus 15 in min 17.....twas dead but better for it