I got a NASTY one for you today that my buddy Funk Roberts help set up for me and all you crazy 110% H.A.M. followers out there.

If you love burpess (who doesn’t), you’ll love this 10 Min Throwdown because that’s ALL we’ll be doing…

single arm burpeeYES – 10 Mins Straight of Burpees!

Well, not 10 mins straight as you’ll get 15 secs of rest here and there, but you’ll still be doing a TON of burpees!

Not just normal burpees though…

I got 10 different “110% H.A.M.” burpee variations for you.

Check it out…

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The set up will go 45 secs on with 15 secs REST x 10 total rounds.

If you need to regress that back, do as I mentioned in the video and cut your sets back to 30 secs on with 30 secs REST.

Either way, you’ll be getting in 10 mins of work.

To score yourself, count every single rep you complete for ALL of the different burpees you do.

I lost count after round 3.

Either way, 10 Mins of burpees never looked so damn good 🙂

Time to go to war and do battle!

The Spartan Warrior “10 Min Burpee” Throwdown

1. Bottom 1/2 Burpee
***For these only pop up to the bottom of the squat position after you come up from your push up out of your burpee.
2. Superman Burpees

***Perform a normal burpee, but at the bottom of the push up, pop up into a “superman” pose squeezing your back, ass, and hanstrings for a split second.  Pop up out of the bottom and repeat.
3. Burpee Sit Outs
***Go into a full Burpee then when you pop up, hit a sit out on each side then explode up to your feet (thee take some coordination)
4. 3, 12, 9 Burpees
***For these, imagine you’re standing on a clock.  Perform a normal burpee, but as you jump up, rotate towards 12 o’clock, then 3 o’clock, then 9 o’clock and just keep repeating
5. Side Burpees

***Instead of your typical jump at the top of a normal burpee, explode into a lateral (side) hop on each rep
6. Alternate One Arm Burpees

***Go down on 1 arm each rep then explode back up.  make sure to get your hips UP and core tight throughout the full movement, especially when you kick your feet back.
7. Wide Leg Burpees

***Spread your feet out as wide as possible on the kickback of your burpee.  Go wider then normaltuck jump burpee
8. Slalom Burpees

***As you come up from your push up out of the bottom, keep you feet together and hop side to side before exploding back up to the to.
9. Tuck Jump Burpees

***Explode into a tuck jump at the top of each burpee.  Drive those knees HIGH each rep.
10. Single Leg Burpees
***Instead of kicking back with both legs, kick back with only 1 leg then explode back up with that same leg.  Alternate legs each rep

Crank this 10 min Burpee finisher out after your next training session or use it as a short and intense, stand-along session.

I had the pleasure of hammering this out after a nice squat session so my legs were fried afterwards, but this was a perfect fit for a fast finisher.

Either way, hit this up and see how many reps you can get done!

Post up your results in the comments below!

Live and Train Aggressive!

PS – If you want MORE from Funk, make sure to check out his NEW 10-Week Spartan Training System.

spartan trainingIt’s loaded FULL of High Intensity, Muscle Building, Fat Shredding Workouts just like this one.

—-> Train Like a Spartan Warrior (And LOOK like on too)