Are we having fun with burpees yet? I know I’m … not. This week’s ADOTW involves a burpee-like move and adds agility to all the already awesome goodness. Think of it as an ode to my hometown footwork fame plus a crossfit addict’s need to add plyos to EVERYTHING.
Figure 8 Up-Downs
Set 2 cones a few feet apart, just wider than shoulder width apart. Starting in the middle of the cones, shuffle around them in a figure 8 motion. When you return to the start, pause, place your hands on the ground in front of your feet while bending your knees. Next, jump back into a plank position with your neck and spine in a neutral position and immediately jump your feet back to your hands. Stand up, adding a vertical jump at the end, then repeat the figure 8 motion in the opposite direction. Do 10 to 12 reps or see how many you can do in 1 minute.
Pro Tips
- Use your whole body to perform the drill: swing your arms and drive the actions with both your hips and legs.
- When jumping back into a plank, you shouldn’t look like you are trying to do the worm on the way back. Concentrate on keeping your body as flat as a board as you push back up. Since this is a full body move that means your arms and core are doing work too.
- Look up! Train as if you were training for your sport, so don’t be caught looking at your feet when you could be focusing your eyes on what is happening around you.
- Form over speed: do a run through once or twice at a slower pace to get the rhythm and form right. Speed in these drills won’t benefit you if you are running through them like a wacky waving inflatable tube man. Once you’ve gotten a handle on technique, go for speed.