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Fitness/Health, Kettlebell

100 Day Burpee Challenge- An Adventure Jack London Would Approve Of


32kg KB Clean & Jerk 3x/arm to…

32kg KB Goblet Squat 3x to…

32kg KB Swing 3x to…

32kg KB Bent Row 3x/arm to…

6-Count Burpees 3x

Performed as a complex for 5 total sets.  Burpees are awful, especially frustrating to be so winded after each set.



2 x 32kg KB Clean – Jerk – Front Squat – Spiderman Push up/leg

This is a chain where you perform one rep of each exercise right after the other.  Rest 30 sec between each chain, repeat 15x

After yesterday’s experience with the few reps of burpees performed, I need to start the 100 Day Burpee Challenge again.  This particular challenge has been around for a while, but is a tried and true butt kicker, I urge you to give it a go, BUT be sure to be cleared by your healthcare professional first (especially if you have had low back or shoulder issues in the past).

Pretty simple, perform 1 burpee on Day 1, 2 burpees on Day 2, and continue that pattern until Day 100.  The challenge starts deceptively easy but quickly ramps up.  This is a great habit and discipline builder.  As the days progress, you can split the burpees up any way you want as long as you complete the prescribed reps for that day.  If you miss a day that is fine (you are human), you just need to make up the reps you missed the next day.

One last thing, this is a BURPEE Challenge, not a squat thrust challenge so we will be doing 6-count burpees.  Since we don’t want a blown low back, keep your form tight and don’t let those hips sag.  If you are unfamiliar with 6-count burpees, call our office at 303-300-0424 (be wary of youtube trainers).

Don’t be a stranger, let us know how the challenge is going for you over the next few weeks and months!


About Dr. Jeff Stripling

Hey everyone, I am a Rolla, Missouri-based Active Release Technique (ART) chiropractor who specialises in musculoskeletal injuries, sports injuries, and active physical rehabilitation. Some things that are near and dear to my life are family and friends, my relationship with God, cycling, kettlebells, hiking/climbing, and QUALITY food and drink.


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