May 28, 2013

Wednesday 05.29.13

For time:
100 Inverted burpees

Post time to comments.

Coach's Notes. (Known start times:  0545, 0630, 0800.  Post others to comments.)
Q:  "What the _ _ _ _  is an inverted burpee?"

A:  Starting from a supine position, kip (or sit-up and roll) to standing, finish with a kick-up to handstand.  Drop and roll back down to your a starting position...that's one. See the progression and videos below for a visual on what it looks like. 

Technique and ScalingQuite a few ways to come at this WOD.  As long as you start on your back and finish in a handstand...the rest is up to you, feel free to experiment.  Some variations below, make use of the mats to save your spine and lower back:
  • Roll to a squat, or do a "kung-fu style" gymnastics kip to standing.
  • Initiate the kick up from the squat, or stand tall first.
  • Handstands against the wall or freestanding (get vertical, shoulders/hips/toes over hands).
Scaling options include:
  • Use your hands to assist with the roll to standing, or perform it like a Turkish get up.
  • If you have trouble with your kick-up or handstand strength, finish with a piked push-up or a kick back into a front plank position (see the 2nd video).
  • As always, you can reduce the rep scheme; or for this one, consider a 20:00 time cap.

Training Videos.


Allan Jackman said...

Interesting, i wil do this at The Disney hotel! Sure to get looks.

Jodie Kunkel said...

These look like fun.

Jess said...

wondering if I can get my 3yo to give this a try with me at grandpas house :)

monroe said...

I'm going at noon today

Jodie Kunkel said...

16:56. These were fun.

Jared said...

10:55 as RX'd. A few thoughts for those that have not done it. Give yourself enough room from the wall to step and kick. When you roll to standing your feet should be about body length away from the wall (closer if you are jumping from the squat). When you land from inverted, keep feet close together and spread the knees butterfly style as you sink to the ground. Throughout, try to keep a consistent position with butt, feet, and hands landing in the same spots each time. Don't waste time repositioning around the mat.

Andy said...

14:12, fun one. Good pointers, Jared. Took me a while to figure out the ideal spacing. Did the first 20 to freestanding but was getting sloppy so finished on the wall.

Finished with the squat challenge EMOM. Results posted there.

Allan -- please post photos of either Goofy in a handstand or you getting escorted out by security.

Jake78 said...


I took my time, honestly thought there was no way I could get done before the 20 minute limit I gave myself, so I focused on keeping tight and maintaining external rotation on my shoulders during the handstands. I realized at 16 minutes I had a shot to "win", so I did the my last 20 in 2 minutes in 30 seconds. If I do this again I bet I can get closer to 15 or 12 minutes.


viri Morman said...

25:10 for my second day at this, I think that is pretty good.

Erik said...



Jason McKenzie said...


Paced it with 10rep sets. Used stacked boxes against the rig to free up space on the wall for others. Didn't use a mat which my rear end is paying for now. Fun though.

monroe said...

14:38, free standing handstands.

Brandi said...

Fun :)