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Bodyweight Workout: “10-Yard Hero”

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A super-simple bodyweight workout designed to get your heart rate up and your sweat on, “10-Yard Hero” will build your conditioning to new levels.

To start, just set up a couple of markers 10 yards apart (30 feet/9.1 meters). No equipment is required — you can use anything you have lying around to mark your start and end points (and if you don’t have a tape measure, feel free to estimate the distance).

The Workout

For time:

Run 10 yards, do one burpee, and run back to the start
Run 20 yards, do two burpees, and run back to the start
Run 30 yards, do three burpees, and run back to the start…

Continue until you reach the prescribed distance for your fitness level. Be sure to end your workout by running back to the start. The clock runs continuously until you finish.

  • Beginner: Go until the 50 yards/5 burpee round
  • Intermediate: Go until the 80 yards/8 burpee round
  • Advanced: Go until the 100 yards/10 burpee round

Movement Tips

To perform a burpee:

  1. Begin at standing with your feet at hip width.
  2. Put your hands on the ground and kick back to a plank position, quickly lowering your chest to the ground (this is exactly like the bottom of a push-up).
  3. Rapidly push back up to a plank (the top of a push-up), simultaneously jumping your feet back under you.
  4. Jump and clap your hands over your head. This is one repetition.

To reduce the difficulty of the burpee, you have several options:

  1. You can put your knees on the ground during the push-up portion.
  2. Rather than jump your feet back under you (or jump and clap at the end of each repetition), simply walk your feet back underneath you and return to standing at the end of each rep.

Enjoy the workout, and post your results to comments.

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Jon Gilson
Jon Gilson is a coach and writer, and the former CEO of the Whole Life Challenge.

Previously, he founded Again Faster Equipment, a functional fitness equipment company created to serve the CrossFit community. Established in 2006, Jon took the Company global in 2012, twice landing on the Inc. 500/5000 list of America’s fastest growing private companies.

From 2007 to 2013, he served as a Senior Lecturer for CrossFit, Inc., training aspiring CrossFit trainers at over 100 seminars, including engagements in Iceland, Afghanistan, Moscow, Holland, the United States, and Canada. Jon also served on the CrossFit L1 Advisory Board, helping establish policy for the organization’s training efforts from 2011 to 2013.

He’s also done stints in state government, gym management, and consulting — and currently teaches classes at CrossFit City Line.

Jon graduated from the University of New Hampshire in 2003, summa cum laude, with a B.A. in Psychology. He also holds a Graduate Certificate in Finance and Control from the Harvard Extension School, 2006, and has completed coursework in data analytics.