Sets
6
Reps
40s on / 20s off
Rest
0:20
RPE
9.5
Targets
Full BodyHeartLungs
Coach cues
bluee method- 01
Chest fully to the floor — no half push-ups.
- 02
Explode into the jump, land soft and hinged.
- 03
Reset breath at the top of every rep. Panic ruins pacing.
Do not do this
Sagging hips during the push-up — burns the low back.
Landing stiff. Absorb through the hips, not the knees.
Progression ladder
lvl 3 / 5- 01Step-Back Burpee
- 02Standard Burpee
- 03Burpee Broad Jump
- 04Burpee Tuck Jump
- 05Burpee Pull-Up
Fuel this movement
Paired meal
Post-Cut Recovery Bowl
380
kcal
"High-volume, low-calorie plate: lean protein, fibrous veg, tiny scoop of rice to replace glycogen without breaking the deficit."
P
40g
C
40g
F
6g