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The ‘Iron Maiden’ Burpee Power Hour


24kg KB Snatch 10 x 5/arm

6 Count Burpees 10 x 3


The gym was empty on Sat so I took advantage of the empty dumbbell area and threw this workout together.  Dumbbell’s are a great strength tool and it is always fun to mix it up once in a while!

*All weight is in pounds

DB Incline Press: 10 – 45’s, 8-55’s, 6 – 65’s, 4 – 75’s, 3- 80’s, 3- 80’s, 3- 85’s

DB 3 Point Rows/arm: 10- 45, 8-55, 6-65, 4-75

DB Split Squat/leg: 10 – 45’s, 8 – 55’s, 6- 65’s, 4 – 50’s (these SUCKED, you can see I dropped weight back down on last set)

DB Windmill/arm: 2 – 25, 2 – 35, 1 – 45, 1 – 50

DB Goblet Squat: 10 – 75, 8 – 80, 6 – 85, 4 – 90

DB Pull Over: 10 – 30, 8 – 35, 6 – 40, 4 – 45

Overall, this is a fun workout if you have the time and just want to “get the pump.”  I will stick with my kettlebell/barbell/bodyweight training, but may throw dumbbells in once a week or so.

Since some quality football was on in the gym and I had a strong Iron Maiden playlist on the Ipod,  I decided to do a bit of ‘light cardio.’

Walk 60 min on treadmill (3.5MPH/2 degree incline), every min on the min, get off treadmill and perform 1 burpee (i.e. 60 total burpees).  This has now been deemed the IRON MAIDEN BURPEE POWER HOUR. Feel free to substitute your power metal band of choice.

May have been a bit of overtraining, especially chest, but it sure worked up my appetite for Chipotle (done Paleo of course).


1 hour of badminton (PLAY)


Today is Day 6 of the 100 Day Burpee Challenge, how are you doing?!



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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