Friday Group Strength and Conditioning

I was thinking today we could be thankful for the burpee as well as Turkey, family, food etc.

Today’s Education moment comes from coach Paul Cooley, and a bit of internet searching

The “down up” was the original version of what we now call the burpee.

The original description was something like this

1. Squat down and put both hands on the floor in front of you

2. Pop your feet backward into a plank position

3. Bring your feet back forward.

4. Stand back up.

The burpee was named in the 1930s for US physiologist Royal H. Burpee, who developed the burpee test exercise as part of his Ph.D. thesis as a quick and simple way to assess fitness. At first, Burpee used the exercise as part of the seven main “Tests of Physical Capacity” he created in his thesis. He’d measure an athlete’s standing heart rate, then have them do four burpees, and then test to see how long it took for their heart rate to return to normal. And there in his book the burpee likely would have stayed, except for one historical fluke: the U.S. entered World War II.

As hundreds of thousands of American men joined the armed forces,

military leaders realized they faced a difficult challenge in figuring out exactly how physically fit those men were. Fortunately, Royal H. Burpee had just invented the solution. In late 1941 and 1942, Army experts settled on ten exercises to recruits. One test was, simply, how many burpees a soldier could do in 20 seconds.





-10 cat cow

-wrist series


8:00 Tabata Warm-up

-Forward Arm Circles

-Backward Arm Circles

-Toe Touches (narrow stance)

-Toe Touches (wide stance)


-Trunk Rotations

-Samson Lunges

-Cossack Squats

-Air Squats

-Plank Walk ups


-Forward Hops

-Lateral Hops

-High Knees


-down ups (Burpees without the pushup. Protract shoulders strongly in the plank)



WOD =””Tabata This””

Do a full Tabata set (8 rounds) of each movement before moving on to the next.



-Hollow rocks

-Burpees.  Scale to the original version (down up with no push up or jump phase) if needed.

-Arched body rocks

-Jumping Squats


The Tabata interval is 20s of work followed by 10s of rest,  repeated consecutively for 8 rounds. You will spend 4 minutes at each movement.



-1 min seated pike

-1 min cat stretch

-1 min seated shoulder extension stretch

-1 min curled seiza. Try to keep toes and ankles together while toes are dorsiflexed

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