The Bergundy Protocol

The Bergundy Protocol

QIC

Slider

AO

The Nunnery

PAX

• Al Bundy
• Alliance
• Buttermaker
• Madoff
• Shingle
• Slider
• Snork
• Total Recall
• The Spirit of Bergundy

Workout

Warmup:

• Side Straddle Hop
• Daisy Pickers
• Shoulder Spin Up (lot’s of cracks & pops going on)
• High Knees

Round 1 – The Bergundian Pain Ladder

Simple ladder of coupon thrusters x 2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2 with 10 pushups in between each rung of the ladder. The goal is to not remove your hands from the block for the entirety of the round. Sounds easy 

Round 2 – Remember your Number!!! EMOM Style

4 sets of EMOM with 5 rounds per set (5 minutes per set)

• Set 1 – Curls
• Set 2 – Goblet Squats
• Set 3 – Kettle Bell Swings
• Set 4 – WWIII Sit Ups

Start the clock (you get your number around the 40 second mark of round 1. Remember your number!) 
((Don’t tell the customers, but each round will get progressively harder with more reps added until the final round is just one full minute of reps))

Mary

• More shoulder work (hey, those pops are all gone!)

COT

• Motivational & Inspiring

 

** Future Historians: This workout is best where space is limited, i.e. that rainy day in a parking garage.