(Photo: In the wide-eyes of youth, the only color is truth.)
15 x 1 @ as heavy as possible, varying implement as desired
5 x 3 @ as heavy as possible, using any implement/ movement (except barbell power clean)
Use barbell (as power clean) in a maximum of 5 of first 15 reps. Rest as needed between reps, and maintain consistency in set-up, bracing, and order of operations regardless of implement. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 5 focused, aggressive rounds of:
”Drag” = forward, and “Pull” = backward. Time each round, rest as needed between, and match both effort and output. Even in fatigue, the burpee should never become a wiggly, flailing mess.
And then, partitioned and interspersed in any manner you choose:
Whatever configuration you choose, transition quickly and stay steady; Recommended sets are either 20’s or 50’s- unless there is a specific reason, or the designated weight poses a very significant challenge, avoid changing movements in less than 10-rep sets.
1 year + training experience: Weight lunge and sit-up with whatever you choose, but keep it on your person (and off the ground) for the entire drill; Transition expertly onto and off of the ground.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!