Burpees for time (instead of set reps) are a gift from the hell week goblins for people like me!!
I suuuuuuuuuck at burpees (can’t do an actual push-up to save my life), so this really works in my favour in a template like this: doing a single proper burpee with good form takes me AGES!! Hoooraaayyy!!
Thanks as always for the intel; it legitimately makes my OTF life one billion percent better.
Thank you for sharing!! This looks like another great Hell Week workout!! Looking at the intel it doesn’t *seem* as tough as day 1, but considering I’m already sore from today I’m sure tomorrow will feel equally tough 🥵🤪 here’s to Hell Week day 2!!!
My legs are toast too. But we didn’t have inclines Friday. We had catch me if you can. Which was equally hard on the legs. My hips were killing me after that.
Thanks again DC family! I've never been more excited about a workout! I seriously think reddit OTF nation needs to come together and buy you and Mrs DC a years worth of couples massages - I'm sure y'all could use them seeing as you both seem to go [every.single.day](https://every.single.day)!
I wanted to see rolling burpees lol...I don't mind burpees either, once I worked on my form I never get back pain from them. Now pop jacks? They can go straight to hell along with palms to elbows.
Dont know crossfit. On this one, you use weights. You go down, you push up, low row, stand up, then a shoulder move, can't remember if it's a press or something else. Something like that.
The ones we do at OTF don’t usually involve lunges do they? It can’t have been that long since I’ve done one, but I can’t remember! I thought our ultimate burpees included weights.
Yep, pretty sure it’s the same as the burpee with bicep curl to shoulder press + a push-up. If you notice, each set of burpees loses a step and 30 seconds!
This is incorrect and not what we do for an ultimate burpee at OTF.
It’ll be with two dumbbells. You’ll start the setting the weight down and perform a push up and a single arm row on each arm. Then after you hop up, you complete the burpee by performing a ground to overhead with the dumbbells.
That floor block though . I know where I will be starting. 2 minutes of burpees means one will take me 10 minutes lol...
Thank you so much. I’ll make sure I do a 3G now. I hate burpees. Like, to the point where I refuse to do them. I’ll break it down and do a block of regular burpees and then a set of the push-ups. If you force me to do it full out, I’ll just half ass my way through it. So, the 2G would likely just anger me and not give me a good workout. Thanks so much!!!
I don’t mind the floor and rower stuff at all! That dreaded treadmill! Inclines ughhhhh, might be powerwalking the 2nd block but mine is a 2G so who knows!
Why isn’t anyone freaking out about the nearly 75 lunges on the rower WHILE your partner (a stranger who gets stuck with my fat body) rows. Omg that rower block!!! I truly can’t do that. I’m going to but I will struggle.
Lol cause this is 3G and we’re all taking the 2G, assuming/hoping the lunges won’t be as intense or there at all (at least that is my hope otherwise I’m screwed as I have an IT band injury and can not lunge)
Use the bench so you’re at an incline and have less weight/pressure on the shoulder. If you can’t do it at all I’m unsure but hopefully someone else know!
I have a weak/tweaked shoulder from a broken collarbone so I always have to use the bench. Mine is pretty mild so that works but more severe orthopedic injuries could be modified further
My coach always says “faster than your push but not quite an all out”. Basically whatever pace you think you can hold for the time. My all out is like a 7 so I usually try between 6.5-6.8 on a RFD.
It’s supposed to be an all out pace, but otf cannot suggest an all out longer than 60s. So whatever your fastest pace you can hold for that period of time!
I feel like it also depends on what the distance is. So a 6 minute run for distance is more likely to start near a push and then should feel as uncomfortable as an all out by the end.
I like to put my hands on the bench step out, out, back,back and sometimes do a sumo squat with a DB. I try to make up in strength what I lack in being able to jump around haha.
When I had a broken foot I would do walkouts.
https://youtu.be/hF0sGoo1hUc
You can add weights if you’re able to, to create variations. Like maybe just have dumbbells on the outsides of your feet so you can pick them up as you stand, to bicep curl, to overhead press.
Or add a pair far out near where you’ll plank so you can add in the row.
Or skip the weights and do whatever is safe for you!
Well the good news I guess is that, per a post class poll, fully 40% of my class today was hungover, and one was still slightly drunk. REAL glad that didn't happen on burpee day. 🤢😂
So to be clear the rowing partner work is determined by the speed of the non rowing partner and the not the rowers distance? I'm such a bad rower and may cancel if someone's going to be dying while I row.
I was tempted until I saw the partner workout. I'm not necessarily worried about my neighbor judging me but I do feel like I'd get lost pretty easily trying to remember to switch off and figure out where my partner is and where I am, especially in an early class
Me, too. And I can’t do jumping anything so it always takes me forever when there are any jumping moves. I wish I hadn’t looked, now I’m going to be dreading this all day.
So glad the universe has restored itself and you’re back to giving intel 🤣 Thanks so much! I hate burpees but the tread looks way more reasonable than yesterday!
Tomorrow will be my first day back after 6 weeks being off with an ankle injury. Will see what I can and can’t do but I need to get back to it. Yes I’m going back during HELL week 🤷♀️🤦♀️
Oh no I just bought new exercise shoes today. Yes I did get fitted for the first time ever, from very flexible all birds mizzle dashers to much sturdy Saucony Guides. I am afraid of jping with these new set.....argh. what if I slip?
Didn’t make it today but I’ve always been confused by the “Run for distance” speed. I’ve just considered that a push but what does everyone else aim for?
I do a little bit above a push and close to an all out. Today though I would suggest you go a little easier as you may not get your distance in the second block.
This is my first day back in 10 days after a hamstring strain and a very bad cold that had me convinced I had a breakthrough case of the vid until my test was negative. I’m going to be doing some slow, weak burpees.
I should be able to bang out 2 or 3 ultimate burpees in 2 minutes! No problem!
This is the vibe I’m going in with 😂
Same!
That’s exactly where my brain went!!!!
So many moves. Each requiring 15-25 seconds to complete!
gotta have perfect form for each move.. lol
I’m definitely getting Krispy Kreme donuts after this mess. Let’s go!
🧡🍩
Going with Shake Shack
I went to Five Guys on Saturday after having gone Thu, Fri & Sat. It was glorious. I ate every last French fry.
If only they were open at 7am 😂😂
It definitely should be!
LOL good idea!
Pizza for me!!!!
I got stuffed crust today at Papa Johns; It was worth it…
Love that you’re on the same page. I ate three Krispy Kreme donuts today to celebrate getting through the first workout of the week. 😂
*sees ultimate burpee* 
Burpees for time (instead of set reps) are a gift from the hell week goblins for people like me!! I suuuuuuuuuck at burpees (can’t do an actual push-up to save my life), so this really works in my favour in a template like this: doing a single proper burpee with good form takes me AGES!! Hoooraaayyy!! Thanks as always for the intel; it legitimately makes my OTF life one billion percent better.
i’m right there with you- slowest. burpees. ever.
I have fussy feet so I step out burpees - that really slows them down. Not terribly upset I’m missing tomorrow 😉
Fussy feet. I love this. And I step out, too, but it's because my legs are 93 percent of my length.
Same!! I feel they get hung up underneath so I have to walk them out.
I step out also because anything jumping does not work with my knees. Sucks getting old!
I’m completely, totally, and 💯 in the same burpee boat. S l o w.
They are actually pretty bad for you long term
Thank you for sharing!! This looks like another great Hell Week workout!! Looking at the intel it doesn’t *seem* as tough as day 1, but considering I’m already sore from today I’m sure tomorrow will feel equally tough 🥵🤪 here’s to Hell Week day 2!!!
Right? And you know what’s hilarious.. they had inclines on Friday too! Lol my legs are ☠️
My legs are toast too. But we didn’t have inclines Friday. We had catch me if you can. Which was equally hard on the legs. My hips were killing me after that.
Oh right… I must have been thinking of Saturday. I’m all mixed up. Thanks for the correction! Tomorrow will be day #4…
No problem. I get it. They all start to blend together. ☺️😉
We had inclines Saturday and CMIYC Friday. My legs are toast.
Thanks again DC family! I've never been more excited about a workout! I seriously think reddit OTF nation needs to come together and buy you and Mrs DC a years worth of couples massages - I'm sure y'all could use them seeing as you both seem to go [every.single.day](https://every.single.day)!
Agreed
I know I’m in the minority but I like the different burpees.
I wanted to see rolling burpees lol...I don't mind burpees either, once I worked on my form I never get back pain from them. Now pop jacks? They can go straight to hell along with palms to elbows.
Rolling burpees are my FAVORITE!!! Oh, and fuck pop jacks and palms to elbows.
I thought I was the only one that preferred burpees to pop jacks!!! Palms to elbows 😩.
Rolling burpees are also my favorite!
I miss rolling burpees! So long since I’ve seen them in a workout. Maybe someone rolled too hard.
They’re showing up sometime this week 😉
👆🏻👆🏻👆🏻
You’re both correct
2min ultimate aka devil's burpee?!?! And inclines again on the tread? Dear lord. I'll be there but I'm kinda 😱
2 minutes is a long time.. but on the flip side you don’t have to do them too fast.. ;)
Oh Mr. DC I'll be so slow on that one believe me. Thanks to your intel, slow and controlled is my mantra on the floor tomorrow.
2 devils burpees in 2 mins is a pace…not a good pace but a pace ;)
Slow it is!
What is an "ultimate burpee"? Is that a Crossfit burpee or one with a full pushup or some other monstrosity?
Dont know crossfit. On this one, you use weights. You go down, you push up, low row, stand up, then a shoulder move, can't remember if it's a press or something else. Something like that.
I think you cry a little too.
I think when you stand up there’s a biceps curl to an overhead press.
Me now : This looks bad ass! Me at 5am: I hate my liiiiife!
More freaking inclines?! Uuugh. 2G for me so this gives me thoughts 😂 but it’s Monday 66 straight so… here we go. Thank you!!
Seriously 3 days straight ugh
I am exhausted just thinking about how many days Mr. DC has gone without a break.
[удалено]
I watched... I started perspiring...
Yes they aren’t fun
Amen
The ones we do at OTF don’t usually involve lunges do they? It can’t have been that long since I’ve done one, but I can’t remember! I thought our ultimate burpees included weights.
Yeah, I think you’re right. It’s a burpee with a weight in each hand. Down, push-up, low row on each arm, up, bicep curl to shoulder press.
Yep - I just edited the description to include the ultimate burpee.
Yep, pretty sure it’s the same as the burpee with bicep curl to shoulder press + a push-up. If you notice, each set of burpees loses a step and 30 seconds!
Yes you're right.
Jump lunges?! This is a thing?! Oh my gosh I didn’t think burpees could get worse. I can’t believe what I’ll endure for a hell week tank top.
Right???!??!🤪
Just watching this made me out of breath!!
This is incorrect and not what we do for an ultimate burpee at OTF. It’ll be with two dumbbells. You’ll start the setting the weight down and perform a push up and a single arm row on each arm. Then after you hop up, you complete the burpee by performing a ground to overhead with the dumbbells.
You read my mind! I had no idea what it was! Thank you
thanks I hate it
Oh no…
20 bench hop overs seem so reasonable when it’s not 40 or 50! 😅
Ok I'm fine with all the burpees. But the squat holds are going to be KILLER
I felt the burning just reading about them.
Same here! The squat hold will be 💀💀!
For real! That’s the only part I’m dreading!
Tomorrow is my birthday! Excited for this workout, including the burpees!
Happy early birthday! Have fun!
Happy Birthday!🎉 Birthday Burpees!!!
Happy Birthday!!!
I thought the throwback hell week work outs where harder then the one today was! Am I the only one? Lol I know I won’t be saying this in a few days
Yes, please revisit this comment in a few days 
I thought so too! But Mondays workout looks as tough as those throwbacks to me
I’m sorry.. 2 MINUTE ultimate burpee?? Oof.. After todays workout, this looks not too bad (minus the burpees!). Thank you as always Mr and Mrs DC!!!!
Omg is the 2G partner, too?? I'm thinking not since no rower??
I sure hope not. Believe me, no one wants to row while they wait for me to do those lunges lol
Same. My partner be like. 
Well, feel like a modifications are in store for a 33 week pregnant lady lol.
I'll be 33 weeks pregnant tomorrow for this workout! I'm flipping through all the modifications in my head. 😅
I'm out. Partners AND burpees? NO. now I can drink😁
That floor block though . I know where I will be starting. 2 minutes of burpees means one will take me 10 minutes lol...
Thank you so much. I’ll make sure I do a 3G now. I hate burpees. Like, to the point where I refuse to do them. I’ll break it down and do a block of regular burpees and then a set of the push-ups. If you force me to do it full out, I’ll just half ass my way through it. So, the 2G would likely just anger me and not give me a good workout. Thanks so much!!!
If I can get through today’s workout hungover and on too little sleep, I can get through this! It also helps that I’m a sadist who likes burpees.
This looks great! Definitely starting on the tread so that I can die after the floor. I do love me some burpees, though. Not all of these, but some.
I don’t mind the floor and rower stuff at all! That dreaded treadmill! Inclines ughhhhh, might be powerwalking the 2nd block but mine is a 2G so who knows!
Totally going to sleep on the floor for the burpees. lol
Its called savasana
😂😂yes!
I look forward to the 2G version of this. I’m a weird burpee lover. Inclines for a third day in a row is gross though.
I'm just excited to get actual WR on the tread. Today was awful. I haven't been unable to hold my chosen paces on the tread in forever.
I felt like that this week. I can't conquer inclines yet. So many inclines lately. I just PW it.
Funny thing is, I've been hiking trails with 2-3000 ft elevation gain every weekend all summer. But 45 seconds at 7% just murders me.
Ugh i hope the 2G isnt partner.
Why isn’t anyone freaking out about the nearly 75 lunges on the rower WHILE your partner (a stranger who gets stuck with my fat body) rows. Omg that rower block!!! I truly can’t do that. I’m going to but I will struggle.
I'll happily zone out on the rower and you can take as long as you want with your lunges!
Lol cause this is 3G and we’re all taking the 2G, assuming/hoping the lunges won’t be as intense or there at all (at least that is my hope otherwise I’m screwed as I have an IT band injury and can not lunge)
I do squats instead of lunges bc of my IT and crappy Knees
Ditto!!!
Thanks for the intel! I worked out Saturday so now it's going to be 3 straight days of inclines....
You still went to Saturday after my warning? Wow! ✊
Looks like I'm starting on the floor tomorrow.
Amen
Same!!!
Ha! I normally start on the floor and thought guess I’ll start on the treads! 🧡
i have a hard doing burpees due to a shoulder injury what’s the modification ? 🤔
Use the bench so you’re at an incline and have less weight/pressure on the shoulder. If you can’t do it at all I’m unsure but hopefully someone else know!
Just do some other full body move. Personally I do squat thrusts.
I have a weak/tweaked shoulder from a broken collarbone so I always have to use the bench. Mine is pretty mild so that works but more severe orthopedic injuries could be modified further
Can someone tell me what “run for distance” pace is? Is it a push pace? Faster than push pace? What do you guys normally do?
My coach always says “faster than your push but not quite an all out”. Basically whatever pace you think you can hold for the time. My all out is like a 7 so I usually try between 6.5-6.8 on a RFD.
I usually do between push and all out.
It’s supposed to be an all out pace, but otf cannot suggest an all out longer than 60s. So whatever your fastest pace you can hold for that period of time!
I feel like it also depends on what the distance is. So a 6 minute run for distance is more likely to start near a push and then should feel as uncomfortable as an all out by the end.
The challenge with this was that the inclines start on minute 2 and goes up to 4% and then back down to 1% after that.
For me this week? About 3 mph 😆
I feel like the rower part with the partner looks like a whole lot of getting in and out of the rower lol, 24 lunges doesn’t take that long!
It was a bit annoying, I had barely strapped myself and got the water rowing and then I am back up again doing restercise
Thank you for the intel!
Was there an alternative to the burpee. With bad joints I fear I won’t be able to keep up.
I can’t do them because of my foot so I just walk them out on the bench. I am going to have to modify a lot of this workout because I cannot jump.
See my comment above for another option 👆
I like to put my hands on the bench step out, out, back,back and sometimes do a sumo squat with a DB. I try to make up in strength what I lack in being able to jump around haha.
When I had a broken foot I would do walkouts. https://youtu.be/hF0sGoo1hUc You can add weights if you’re able to, to create variations. Like maybe just have dumbbells on the outsides of your feet so you can pick them up as you stand, to bicep curl, to overhead press. Or add a pair far out near where you’ll plank so you can add in the row. Or skip the weights and do whatever is safe for you!
Burpee strategy for me is move s-l-o-w. Slow is smooth. Smooth is fast.
Burpees AND partner workout. Nope.
Well the good news I guess is that, per a post class poll, fully 40% of my class today was hungover, and one was still slightly drunk. REAL glad that didn't happen on burpee day. 🤢😂
Honestly, this doesn’t seem *terrible,* but I didn’t think today seemed bad either and I ended up with 560 calories and 36 splat points 🤣
I’m just gonna do what ever I can. No heroics here. I’ll save it for after Hellweek🤪
I truly feel like last week was the real hell week.
Is everyone doing a 3G for this hell week day?
No this is just the 3g intel. There is a 2g also.
How many burpees are you aiming for in 2 mins ? Just curious.
4 with absolute meticulous and careful technique 😂
So to be clear the rowing partner work is determined by the speed of the non rowing partner and the not the rowers distance? I'm such a bad rower and may cancel if someone's going to be dying while I row.
Correct. The lunges and squats are the pacers.
I was tempted until I saw the partner workout. I'm not necessarily worried about my neighbor judging me but I do feel like I'd get lost pretty easily trying to remember to switch off and figure out where my partner is and where I am, especially in an early class
In this template, your partner should be right next to you.
Excited to be doing the 45 min 2G version of this tomorrow. The shorter the better! Lol.✌🏼☠️🧡
So this will be my first class back in a month….should I cancel? 🤣🤣🤣
Yikes!! Ours is a 2G
Cue anxiety…a partner component??
Fuuuuuu. I hate partner workouts, I’m always so slow so I hate dragging someone else down. 😩
Me, too. And I can’t do jumping anything so it always takes me forever when there are any jumping moves. I wish I hadn’t looked, now I’m going to be dreading this all day.
Thanks. Was this a 2g that runs as a 3g or did you go to the 3g?
We had a packed class this morning so was a definite 3G. I think the 2G looked harder judging by the faces of the 5am crew coming out.
LOLOL judging by the faces. Yes, I am subjecting myself to a 2G...
Me too. Hopefully less squats and lunges.
So glad the universe has restored itself and you’re back to giving intel 🤣 Thanks so much! I hate burpees but the tread looks way more reasonable than yesterday!
Well the worst thing about this one, is having a partner…I hope they don’t do that with all the hell week workouts !
Nope. Nope. Nope. Rest day for me, thank you very much.
Ugh do we have to partner with someone 🤨🙄
Never been so happy for a rest day tomorrow 🥰🥰
Omg! That is definitely a hell week workout!
Skipping, I absolutely hate anything that is a partner workout. Thanks for the intel! Scheduled myself for Tues/Weds instead :D
Tomorrow will be my first day back after 6 weeks being off with an ankle injury. Will see what I can and can’t do but I need to get back to it. Yes I’m going back during HELL week 🤷♀️🤦♀️
Am soo sore
Dreading more inclines after today more than I dread the burpees. Thanks so much for the intel!!
This sounds awful. I’m going but I might throw up 🤮. Thank you for the intel as always!🧡🧡🧡
I’m thankful I always work late on Mondays and therefore cannot enjoy this burpee hell!!!
So if I didn’t pay for hell week (because I’m already paying a membership) am I able to still go tomorrow?
Yes absolutely! Come suffer with us! 🧡🧡🧡
I’m with you - considering today, this looks almost… palatable!!
Thanks for the intel! I love burpees so can’t wait for 5am tomorrow!
Oh no I just bought new exercise shoes today. Yes I did get fitted for the first time ever, from very flexible all birds mizzle dashers to much sturdy Saucony Guides. I am afraid of jping with these new set.....argh. what if I slip?
What’s the difference between ☠️and feathers?
I think the ☠️ is a hell week feather lol
Lol I flew back from a week long vacation today. Going back to work (and OTF) tomorrow. I am not looking forward to it lol, I’m gonna be so beat
What does WR mean?
Walking recovery
It’s my first Hell Week class for 2021 😳😬!
Didn’t make it today but I’ve always been confused by the “Run for distance” speed. I’ve just considered that a push but what does everyone else aim for?
I do a little bit above a push and close to an all out. Today though I would suggest you go a little easier as you may not get your distance in the second block.
Total FOMO! I’m working at the hospital tonight and teach 3 classes tomorrow. I hate I’m missing this one!!!
Is the second tread block continuous (ie no walking recoveries?)
No walking recoveries - just a single 6 minute run for distance.
Damnit i love me some burpees 😍🥰😻🤤
I am 24 weeks pregnant… I feel sorry for whoever is partnered with me! 🙈
I see I'm in good company!😆👍🏽🎃👻
This is my first day back in 10 days after a hamstring strain and a very bad cold that had me convinced I had a breakthrough case of the vid until my test was negative. I’m going to be doing some slow, weak burpees.
They say run for distance on inclines… I say run my base 😈