We Heart Burpees: A Valentine Workout

It’s truer in CrossFit than anywhere else: Misery loves company.

So grab your favorite workout partner for a special Valentine’s Day throw-down. You can thank Dave for this; as always, he helped me cook up this scheme.

We Heart Burpees: A Valentine Workout

Warmup, easy pace
3 rounds:
10 squats
10 pushups
10 rotations

high knees
butt kicks
punter kicks
side shuffle
skip forward
skip backwards
lunge w/rotation
5 caterpillars

400m easy lap

Partner WOD
R1 – Partner 1: 400 run / Partner 2: burpees
R2 – Partner 1: burpees / Partner 2: 400m run
R3 – Partner 1: 400m run / Partner 2: air squats
R4 – Partner 1: air squats / Partner 2: 400m run
R5 – Partner 1: 400m run / Partner 2: situps
R6 – Partner 1: situps / Partner 2: 400m run

Just like love and war, this workout is unfair. The faster your partner runs, the fewer reps you have to do. Wanna to make ’em suffer? Take your time. Want to prove your devotion? Sprint like the wind.

Want to make it tougher? Add another round of run+burpees.

Partner Cashout – 2 rounds:
10 partner pushups
Get in pushup position, facing each other. Do a pushup then give each other a high five, alternating hands; count each pushup as one.

15 med ball situp
Lie on your backs, feet together. Tap the ball on the ground overhead, sit up, and throw it to your partner. Your partner taps back, then throws it to you. Repeat ’til you’ve each done 15.

10 slam + chest pass
Face your partner. Do a med ball slam, then throw the ball to your partner with a chest pass. Repeat ’til you’ve each done 10 med ball slams.


12 Responses to “We Heart Burpees: A Valentine Workout”

  1. jencereghino says:

    LOVE it! Will do it!

    Let the romance begin!!!

  2. Kris says:

    Oooooh, you are evil. In a good way…but evil. My hubby and I may (will) have to try this!

  3. Melissa 'Melicious' Joulwan says:

    Yay, I'm evil… like a super LOVEABLE villain, right?!

  4. Shelley says:

    You are crazy, lol!!!

  5. Melissa says:

    If you haven't seen this yet, I think you will really enjoy it!

  6. Steph H says:

    This is the workout you give to someone you love? Ha! Ha! That is evil.

    steph h

  7. David Humphreys says:

    As her husband, I can tell you that this is *exactly* how she treats somebody she loves.

    Happy Valentine's Day, sweetie! … Love you so.

  8. Melissa 'Melicious' Joulwan says:

    Love you so, too! Thanks you for being mymost-excellent partner in this and all adventures.

  9. jencereghino says:

    Okay…we did it! Woohoo!!!

    We modified as well (we have a rower in our garage and since it was dark and icy outside…we decided to row).

    Here's what we did:

    Scott rows 250M (next time we're going for 400M)
    I do burpees (20)
    30 Second rest

    Scott rows 250M
    I do pull ups(20)
    30 Second rest

    Scott rows 250M
    I do 35lb kettlebell swings(30)
    30 Second rest

    Scott rows 250M
    I do push ups (25)
    30 Second rest

    Scott rows 250M
    I do sit ups (33)
    30 Second rest

    We LOVED this workout!!! Thank you for continuing to inspire and motivate me!

  10. Melissa 'Melicious' Joulwan says:

    Happy Valentine's Day, Jen! Looks like you guys had an excellent workout today. Thanks for your sweet words — and for playing along with my reindeer games.


  11. Smidty says:

    What is a "Cash Out"?

  12. Melissa 'Melicious' Joulwan says:

    Cashout is a term I picked up from Melissa Urban… I'm not sure what her official definition is, but I think of it as "skills-based or fun exercises to add a little more to your workout when the main WOD is done."

    Sometimes our cashout is handstand or pullup practice, or a mini-metcon, or — like yesterday — some fun core work.

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