Weekend One-Up: Burpees, Barbell Plate Jumps, and Butterfly Situps

Are you a weekend warrior looking for a challenge? You’ve come to the right place. It’s time to test your abilities—and your mettle.

Each week our fitness expert PJ Stahl, co-owner of Reebok CrossFit LAB, lays out a quick workout that measures your level of strength, speed, power, endurance, and skill. Think you can “one-up” our guy? Get ready to throw down.

Perform four rounds (for time) of 10 burpee plate jumps, 20 military butterfly situps, and 30 air squat to plate jumps. 

Weekend One-Up: Chest-to-Bar Pullups and Box Jumps

Weekend One-Up: 15-Minute Conditioning AMRAP

Some of PJ’s pointers for the moves you’ll tackle in this workout:

BURPEE PLATE JUMPS: For the burpee, your chest and hips must touch the ground. Jump from two feet to two feet onto the plate, your knees, hips, and chest fully extended, all the way upright.

MILITARY BUTTERFLY SITUPS: Keep your feet together and your knees out wide. Place your hands across your shoulders. Each time you lie back, make sure your shoulder blades touch the ground. And when you sit up, your elbows should pass the line of your knees.

AIR SQUAT TO PLATE JUMPS: For the air squat, your hip crease needs to be below the knees. For your squat jump, you must jump onto the plate, with ankles, knees, hips, and chest vertical and fully extended

A good time for this challenge is 12 minutes, but if you want to be the one-upper, try to finish in under 9 minutes.

Don’t forget to share your score on the Men’s Fitness Facebook page.



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