With just 4 weeks to go until the Bonkers for Burpees world-record attempt, I thought I would share some of the specific workouts I am doing to train for the big day.

As I stated in an earlier blog post, I am training five days a week with two rest days mixed in. Each day of training includes both cardio and strength training.

Monday, June 27

The week starts off strong, with a workout of:

  • Stairclimber: Four sets of 400 meters, with each set lasting 1 minute and 15 seconds, followed by a rest period of 2 minutes and 30 seconds.
  • Stairclimber: Four sets of 200 meters, with each set lasting 37 seconds followed by a 90-second rest period.
  • Cable chest press: 30 reps at 70 pounds
  • EZ-bar skull crushers with sit ups: 10 reps at 50 pounds
  • Barbell Bent Over Row: 15 reps at 135 pounds
  • Cable bicep curls: 15 reps at 60 pounds

Tuesday, June 28

Feeling the impact of Monday’s workout, I give it my best on Day 2:

  • Stairclimber: 45 minutes at a setting of 80 steps per minute
  • 60 seconds of burpees: Gave it a shot, but my legs were tired and heavy from Monday’s workout. Time to adjust to an arm blaster workout!

The arm blaster workout consisted of the following:

  • Medicine ball slam: 12 reps with 25-pound ball
  • Skull crushers: 12 reps at 75 pounds
  • Hammer bicep curls: 20 reps at 35 pounds
  • Dumbbell reverse fly: 15 reps at 25 pounds

Once my arms were blasted, it was time to focus on my core:

  • TRX Knee Tucks: 30 seconds
  • TRX Pikes: 30 seconds
  • Medicine Ball sit-up toss into the rebounder

Wednesday, June 29

After so much heavy work the past two days, it was time to focus on some cardio and burpees

  • Rower for 30 minutes, maintaining a pace of 2 minutes and 15 seconds per 500 meters
  • Attempted to match AMP’s 250-meter rower record of 41.3 seconds, set by Rocco, but fell just short
  • Stretch and burpees: 10 minutes of stretching followed by 1 minute of speed-based burpees

Our Bonkers for Burpees event will take place Aug. 7 from 12-3 p.m. For more information on how you can participate, or to learn more about sponsorship opportunities, give us a call at 216-831-3674 or email us at info@ampfitness.com.

Larry Tedor
AMP Fitness
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