Warming up with burpees does not sound like a great way to start off your day, but a short pyramid like the one below is a good warmup. However, anything after 10 on the pyramid is no longer a warmup and it starts to become a physical and mental challenge. Luckily, you get to "rest" with pullups, dips, and abs of choice every 5th set!
Burpee Pyramid Warmup and Workout:
Burpee Pyramid - 1,2,3,4,5 with 25m jogs/dynamic stretches in between. We usually do this on a basketball court, tennis court, or field to get anywhere from 25-50m runs in between. You can even go 100m runs in between if you want a greater challenge. Pullups max effort Dips max effort Bear crawl 50m or stair crawl up/down Abs of choice 50 or plank pose 1 min Burpee Pyramid 6,7,8,9,10 with 25m runs in between Repeat 2 times Pullups max Dips 10-15 Abs of choice 50 Burpee Pyramid 11,12,13,14,15 with runs in between Repeat 2 times Pullups max TRX pushups or regular pushups max effort Abs of choice 50 or plank pose 1 min
Burpee Pyramid 16,17,18,19,20 with runs in between
Pullups max effort Dips – max effort Bear crawl 50m or stair crawl up/down Abs of choice 50 or plank pose 1 min
Finish with 30 min run, ruck, or swim or two of the three!
If you have not done enough yet, you can add 25 pushups and 25 flutterkicks every 5 minutes of your run or swim workout.