Crossfit exercises
5K 0 03/01/2017 (last revision: 04/06/2019)
The burpee exercise, which is very popular in CrossFit, has several different variations, each of which involves performing several strength movements at once in a short period of time. The most difficult of this series is considered to be burpee with strength on the rings. It requires from an athlete not only great physical strength, but also the presence of serious technical training. Thanks to this exercise, the athlete can pump almost all the muscles in the body.
If you regularly include burpees with strength on the rings in your training program, you can not only thoroughly strengthen the muscles of the whole body, but also improve the level of flexibility, coordination of body movements. Also, in one session, you will spend a huge amount of extra calories.
Please note that the exercise is suitable only for experienced athletes, and beginners need to perform burpees and force strikes on the rings alternately.
Exercise technique
Burpee with power output on the rings requires the athlete to have a clear sequence of movements:
- Take a starting position - stand in front of the rings. Then take a lying position with your arms shoulder-width apart.
- Push up on the floor at a fast pace.
- Lift the body and then jump onto the rings.
- With the help of the swing, make an exit with a force of two hands on the rings.
- Jump off the projectile, and then take the prone position again.
- Repeat burpee out to the rings.
The number of sets and repetitions in each case is individual. If you do push-ups without problems, and you have difficulties with the element on the rings, then you should first additionally work on going out on two hands.
To improve your strengths in this exercise, you must regularly pull up, as well as perform various gymnastic elements on the horizontal bar and parallel bars.
Crossfit training complex
Most CrossFit training programs have various types of burpees in their structure. The most experienced athletes try to combine it with ring exercises.
We bring to your attention one of the complexes containing burpees with access to the rings.
| Complex name | CHIPPER WOD # 2 |
| A task: | complete in minimal time |
| Amount: | 1 round |
| Exercises: |
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For this type of complex, it will be enough to go through 1 circle of the recommended exercises. Using a simpler set of exercises during training, in order to obtain the desired result in one lesson, it is advisable to do 3-4 circles. The number of repetitions should be the maximum in each set. If you find it difficult to combine burpees and pulling out on the rings, do these two elements with a short pause. You don't need to rest between reps.
