Bodyrock.tv: 400 Reps Workout - 3

Oh dear goodness, what in the world was I thinking scheduling this Killer 400 reps of Burpee workout? Well let's just say it was my pride thinking that I should be able to beat my old scores from the first time I did. I didn't count the second one, because I only did 2 rounds and did the other 2 on separate day. Granted this workout is one of Zuzana's longest and hardest...EVER...both physically AND mentally!

Since this time I had a dip station, I did this workout pretty close to what it's supposed to be. The only minor change was I did Reverse Push up in place of the Pull Up.

Workout breakdown:

1. One Leg Burpee - 5 reps each leg
2. Burpee Knee Raises - 10 reps
3. Side Burpee & Knee Tuck - 5 reps each side
4. Burpee Step Up - 5 reps each leg
5. Burpee Roll Over - 10 reps
6. Sumo Burpees - 10 reps
7. Burpee Reverse Push Up (in place of Pull Up) - 10 reps
8. Half Burpee & Side Jump Over - 10 reps
9. 2x Jump Lunges & 2 Taping Push Up - 10 reps
10. Frog Burpee - 10 reps

I paused my timer after completed 2 rounds for a bit and had a major mind battles in my head whether to call it a day or continued. I chose the latter and finished this brutal workout in 1:27:48 - 95% full push ups. I won't lie, I did 5 knee push ups at my 4th round of Sumo Burpees.

I'm well aware that I didn't beat my first PR but I'd say I performed a lot better by doing most push ups from my toes while that time I had to switch to knee push ups in the middle of 3rd round.

Also did you see that I was only 3 minutes behind while performing this workout almost in 100% forms? Gotta see the glass is half full instead of half empty, right? ;)

Bodyrock.tv: Half 400 reps Workout aka Burpees

I know I mentioned that I'd complete the second half of this 400 reps workout yesterday, but my upper body was super sore so I figured one day of full rest would be the best choice.

Workout breakdown:

1. One Leg Burpee - 5 reps each leg
2. Burpee Knee Raises - 10 reps
3. Side Burpee & Knee Tuck - 5 reps each side
4. Burpee Step Up - 5 reps each leg
5. Burpee Roll Over - 10 reps
6. Sumo Burpees - 10 reps
7. Burpee Pull Ups - 10 reps
8. Half Burpee & Side Jump Over - 10 reps
9. 2x Jump Lunges & 2 Taping Push Up - 10 reps
10. Frog Burpee - 10 reps

I don't have a dip station (can't do the knee raises) and pull up bar (can't do the pull up) so I repeated 2 other burpee exercises to compensate that.

Round 1: 2x Burpee Step Up and 2x Half Burpee & Side Jump Over
Round 2: 2x Burpee Step Up and 2x Burpee Roll Over

I completed 2 rounds of this killer workout in 38:54

A little bit improvement from 2 days ago, despite my upper body and back were still sore, though not as bad as yesterday, PLUS after fasting for about 15 hour (didn't have dinner last night and no pre workout snack this morning). Surprisingly I wasn't hungry nor out of energy.

Bodyrock.tv: Half 400 reps Workout aka Burpees and 550 reps Fat Massacre Workout

Gosh!! This 400 reps workout was such a killer! Imagine doing 400 reps of variation of burpees!

Workout breakdown:

1. One Leg Burpee - 5 reps each leg
2. Burpee Knee Raises - 10 reps
3. Side Burpee & Knee Tuck - 5 reps each side
4. Burpee Step Up - 5 reps each leg
5. Burpee Roll Over - 10 reps
6. Sumo Burpees - 10 reps
7. Burpee Pull Ups - 10 reps
8. Half Burpee & Side Jump Over - 10 reps
9. 2x Jump Lunges & 2 Taping Push Up - 10 reps
10. Frog Burpee - 10 reps

I don't have a dip station (can't do the knee raises) and pull up bar (can't do the pull up) so I repeated 2 other burpee exercises to compensate that.

Round 1: I did 2x One Leg Burpee and 2x Side Burpee Knee Tuck
Round 2: 2x Burpee Step Up and 2x Sumo Burpee
Round 3: 2x Burpee Step Up and 2x Sumo Burpee (knee push up towards the end)
Round 4: 2x One Leg Burpee and 2x Burpee Step Up

I only completed 2 rounds of this killer workout in 39:56

But the fun didn't end here. To "punish" myself even further, I continued with 550 Reps Fat Massacre Workout, which I did in March as my latest one.

After about 200 burpees, I struggled A LOT with the push ups, so I finished it in 22:55.


Yeah I didn't beat my March record (21:16), but gotta give myself a bit credit here: I wasn't too far behind from it, especially after I did the Killer burpees prior.

Bodyrock.tv: 400 reps Workout

Gosh!! This 400 reps workout was such a killer! Imagine doing 400 reps of variation of burpees!

Workout breakdown:

1. One Leg Burpee - 5 reps each leg
2. Burpee Knee Raises - 10 reps
3. Side Burpee & Knee Tuck - 5 reps each side
4. Burpee Step Up - 5 reps each leg
5. Burpee Roll Over - 10 reps
6. Sumo Burpees - 10 reps
7. Burpee Pull Ups - 10 reps
8. Half Burpee & Side Jump Over - 10 reps
9. 2x Jump Lunges & 2 Taping Push Up - 10 reps
10. Frog Burpee - 10 reps

I don't have a dip station (can't do the knee raises) and pull up bar (can't do the pull up) so I repeated 2 other burpee exercises to compensate that.

Round 1: I did 2x One Leg Burpee and 2x Side Burpee Knee Tuck
Round 2: 2x Burpee Step Up and 2x Sumo Burpee
Round 3: 2x Burpee Step Up and 2x Sumo Burpee (knee push up towards the end)
Round 4: 2x One Leg Burpee and 2x Burpee Step Up

I survived this brutal workout in 1:24:28

Gosh I think I'll feel the soreness on my shoulders, arms and legs tomorrow. My elbows start to feel hurt already, prolly form the push ups. Don't get me wrong, just because I started doing the push ups on my knees from Round 3 Sumo Burpee, I pushed as low as possible and could feel the burn on my shoulders. It's much better to switch to beginner's mode and do proper form instead of struggling doing the actual version thus sacrificing the form. I even had to modify the Jump lunges to step back lunge at Round 4, but I pushed myself to keep moving.