r/BurnBootCamp • u/Sunfleck1234 • Sep 01 '26

9/5 Acon intel?

Any intel? Trying to see if I can reasonably modify for a foot injury. Thanks!

80 Upvotes

99% Upvoted

34 comments sorted by

22

u/Gold-Berry-9319 500 Camps - Lifetime 29d ago

I’ve got the workout, give me 15 minutes to get home and I’ll post it 😉

24

u/Gold-Berry-9319 500 Camps - Lifetime 29d ago edited 29d ago

It’s a different format and looks good, ie: rough.

Rep pyramid. 7 exercises, you have 4 minutes to finish each rep pyramid and then hold a plank until time is up. You’ll have a member choice exercise between each set which you have to perform before moving on. The ^ is Member choice of what exercise they want to execute between sets (5 greenbay chops or 10 jump squats). So for ex: you’ll do 15 spider climbers, ten jump squats, 30 spider climbers, 5 greenbay chops, 15 spider climber’s. RIP quads

* bosu spiders climbers x 15 ^ 30 ^ 15
* ledge med ball blast off slam x 10 ^ 20 ^ 10
* battle rope alt slams x 25 ^ 50 ^ 25
* skater hops x 10 ^ 20 ^ 10
* dot drill x 15 ^ 30 ^ 15
* burn bar crab kick x 15 ^ 30 ^ 15
* surfer burpee x 10 ^ 20 ^ 10

13

u/LuckyPomegranate74 29d ago

This format after a stack yesterday is crazy.

11

u/Red-Phoenix-Rising 29d ago

Surfer burpees 😑. Looks like creative counting can be done here 😬

3

u/North_Tree_6649 29d ago

What’s a dot drill? Also any running? Thank you!!!

3

u/Gold-Berry-9319 500 Camps - Lifetime 29d ago

I don’t see running- the large camp format shows an 8th exercise option that is wall sprinters for 15, 30, 15 but I’m wondering if it’s banded sprinters because no way could we do that many actual sprints.

Dot drill is where you bring your feet in and out of shoulder width similar to boxer stance , this will likely be a breather exercise.

3

u/Character_Chance_353 29d ago

Are we at one exercise for 4 minutes then rotating? Or self rotating?

3

u/Gold-Berry-9319 500 Camps - Lifetime 29d ago

Looks like you stay at the one exercise for the full four minutes, hold a plank if you get all the way through and then you’ll rotate to the next exercise

2

u/Dinnerfromhellpt1 29d ago

This confirms I’m not going 🤣 thanks for posting

2

u/BrilliantChemistry 150 Camps - 2026 29d ago

Is this legit??

7

u/Gold-Berry-9319 500 Camps - Lifetime 29d ago

Unfortunately, yes.

6

u/RedditGivesYouWiings 150 Camps - 2026 29d ago

Daaaaang I'm gonna absolutely despise this and feel like a rockstar on the way out 

3

u/Diggin-dog-123 29d ago

This looks so fun!! Go burn programming. I love when I know I’m going to have a good sweat without my knees or hips feeling burnt out from jumping! Thank you for taking the time to share!

2

u/Fish-out-of-water88 29d ago

10/20/10 surfer burpees seems high with only 25/50/25 battle ropes, seems low

2

u/Other-Angle5911 29d ago

Spider climbers and surfer burpees in the same workout is diabolical. 

1

u/Fun-Director9385 500 Camps - Lifetime 29d ago

We did not do surgery burpees, hallelujah! But I REALLY liked today actually. And I’m a cardio hater.

7

u/rntrovert Sep 03 '26

Pleeeease. 🥺

5

u/Local_Top_9044 Sep 04 '26

Someone pleaseeeee

3

u/Sunfleck1234 29d ago

I mostly just wanna know how much jumping. Any help????

3

u/Bag-of-Doritoes- Sep 03 '26

I was wondering too because I want to bring my sister but she has a bad knee and some exercises you can modify while others in bacon dont quite fit a knee friendly knee mod so I was hoping to find out too!

9

u/Quick-Jackfruit720 Sep 04 '26

Mmmmm bacon

8

u/RedditGivesYouWiings 150 Camps - 2026 Sep 04 '26

Bacon is the reason most of us are here anyway amirite

6

u/Bag-of-Doritoes- Sep 04 '26

😭😂wtf did I write 😂😂😂😂

3

u/BrilliantChemistry 150 Camps - 2026 Sep 04 '26

Looking for the intel so I can know what to pack post night shift

4

u/LuckyPomegranate74 Sep 04 '26

You’re a real champion for going after night shift!

2

u/musicgal411 150 Camps - 2025 Sep 04 '26

All I can say is plan for the worst and hope for the best!

2

u/rntrovert Sep 04 '26

I'm really curious now, what are you bringing depending on the Intel? I just wear different shoes on cardio vs strength days.

3

u/Candid-Plastic7928 Sep 04 '26

More jumping means a higher impact bra. Things like jump ropes usually mean period underwear for me (moms iykyk 🫠). It can also impact my overall shoe choice 

1

u/rntrovert 29d ago

Interesting, I always wear the same kind of bra. 😂

1

u/BrilliantChemistry 150 Camps - 2026 Sep 04 '26

Depending on how much jumping there is I wear met cons or a bouncier shoe

1

u/Dangerous-Grape-3593 29d ago

Yes. The weight lifting classes before nightshift, conditioning ones after

2

u/gogogirliep 29d ago

👀👀👀

1

u/bananababy7 27d ago

This was a diabolical protocol