This makes me want to run Krypteia from forever again.
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Definitely my all time favorite and still a go-to session when I don’t have a planned program. Really changed my approach to lifting overall. Doing a program where you do a set of 5, wait around for 3 minutes, then do another seems so boring and inefficient once you get a taste of this type of training.
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7/01/2021
7:30 am:
300 burpees
100 pull ups
100 swings (36 kg bell)
Notes: Did these the following way:
90 burpee indoor warm up.
Half a banana, half a scoop of whey
Transition outside to:
20, 19, 18…1 burpees
5 swings, 5 pull ups between each.
Burpees are odd, mentally. The first ~50 of them, and I always just want to stop. No way I’ll get to 300. But, as I inch closer, I think “it’s not so bad, I can do this”. Then at the end, I feel oddly refreshed. I really do need some type of mental game to get them in. The descending reps paired with other moves makes it both mentally easier and a way to get in more work, while being more enjoyable.
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7/01/2021
Evening:
3 mile run
Notes: The thought of doing this challenge for 31 days straight (even at the intermediate level) is just insane. Still, checked all the boxes off today.
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7/02/2021
AM work (main work of the day):
100 burpees (20 1-pump, 20 2-pump, 20 3-pump, 20 Navy Seals, 20 5-pump)
100 pull ups
100 KB presses (pair of 22 kg bells)
Notes: Wanted to get work in with burpees, presses, and pull ups, so I came up with this. Done as 10 rounds of 10 burpees-10 pull ups - 10 presses. Nothing dramatic or too exciting, but a good way to get in some volume and conditioning.
3 Likes
How did you find the navy seals
3+ pumps and it starts getting intense man
Show off! 
Nice work—you had to be walking on air after all this!
Yeah those extra pumps add up. Did a bit of jogging in place mid sets for the navy and 5 pumps. Felt good though.
These types of workouts are a different experience. During the workout I feel like it can be more challenging than typical barbell work. But after I feel more refreshed and recharged.
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It blows traditional bb work out the water in my humble opinion
It’s fast paced, exciting and your mind is under constant bombardment
God, barbell work is really boring right now 
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7/03/2021
100 burpees
50 reps Bench press @ 185 lbs
50 weighted pull ups (+25 lbs)
Done as:
5 rounds
10 burpees
10 reps bench
10 burpees
10 WPUs
Notes: My attempt at a creative way to blend BP and WPUs with burpees. Overall, not too bad. Strangely, the bench press and pull ups got easier as I went. I think the first round I was just breaking a sweat and getting my breath, and the following rounds I was in the groove. An interesting change of pace compared to pairing burpees with calisthenics. I hope to get in a run later this afternoon.
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7/03/2021
Afternoon:
3.25 mile run. Nice and slow.
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7/04/2021
A lot of work in today:
Morning:
50 burpees, 50 sit ups done 21-15-9-5 (1-pump, 2-,pump 3- pump, Navy Seals for burpees; matched with sit ups)
Main Strength work:
Back Squat: 4x10 @ 115, 155, 205, 255 lbs
Weighted pull ups: 10 -5 - 10 reps @ BW, +25, +50 lbs
OHP: 10 - 5- 10 reps @ 65, 115, 135 lbs
Shrug pulls: 10 - 5- 10 reps @ 155, 205, 255 lbs
DB curls: 10 - 5 -10 reps @ 25s, 35s, 45s lb DBs
Conditioning (immediately after strength work):
105 burpees, 105 KB swings @ 44 kg done 14, 13, 12…1 for burpees and 1, 2, 3, …14 fo swings)
Notes: Wow, really crushed this workout. I had been wondering if I needed to back off or was losing some strength, but the weights were moving easily. I was at or near PRs for my 10 rep maxes (didn’t push anything past 10 reps), and was able to get in a solid, challenging conditioning session to end it. So much for worrying about training volume and recovery.
I take the 10 - 5 - 10 reps from Dan John. The first set is a light warm up, the second set heavier but only 5 reps, and the third should be about your 10 rep max. Mentally easy to do, and allows me to gauge my strength level. The squats, 4x10 with the fourth set being about my 10 rep max (coulda pushed it for more, but that weight was plenty challenging) is also taken from him.
Lastly, love the ladders for burpees and swings. A great way to end the workout. I think I like it better doing burpees before/after strength training rather than incorporating them between sets, like I tried yesterday.
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7/05/2021
AM conditioning:
10 miles on Airdyne (in 28:27)
100 KB swings (36 kg bell)
Notes: I can feel yesterday’s workout, and yesterday’s BBQ. Needed some easy conditioning here. Will try to get in some bodyweight work later today.
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7/05/2021
PM work:
75 pull ups
150 push ups
Notes: Done in 5 rounds, with a variety of grips and hand positions.
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7/06/2021
Strength work:
**Bench press: **
10 reps @ 115 lbs
10 reps @ 135 lbs
10 reps @ 175 lbs
10 reps @ 225 lbs
15 reps @ 175 lbs
Shrug pulls:
10 reps @ 155 lbs
5 reps @ 205 lbs
10 reps @ 255 lbs
20 reps @ 155 lbs
Weight vest circuit (40 lb vest)
5x10 KB presses (22 kg bells)
5x5 weighted pull ups
5x15 weight vest squats
Notes: Combining Dan John rep schemes with widow maker-style final sets with a weight vest circuit. Trying to be a bit quicker with my routines since I’m now getting these in earlier before work. Probably doing mobility work tonight, and will get some conditioning work in tomorrow.
2 Likes
7/07/2021
8 am:
210 burpees
100 ring dips
100 inverted ring rows
[done 20, 19, 18…1 burpees with 5 dips/5 rows after each]
Notes: About to head out for a short vacation, so wanted to get something in before a day of travel. As I’ve noted in the past, these descending ladders are by far my favorite way to get some volume of burpees in, and an easy/doable bodyweight move(s) between sets allows for accumulating a bunch of reps without noticing them.
Another thing with burpees: I’ve found just cranking out huge numbers will lead to a breakdown in form and some sloppy burpees. Keeping the rep ranges shorter and doing them in sets ensures each burpee is crisp and clean. I know people like Wendler and Dan John and Pavel are all about quality reps, but I don’t know if they’d apply it to burpees (but I do).
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I’ve never seen Wendler talk about burpees in anything but a negative light.
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