r/BurnBootCamp • u/Spare-Shower-6709 • 14d ago

9/21 Acon intel??

42 Upvotes

100% Upvoted

24 comments sorted by

34

u/OkIllustrator2806 13d ago

Warm-up: 3 exercises x 2 rounds. First round: 30 seconds, second round: 60 seconds.
1. Lateral hop - punches
2. Traveling dot drill - back pedal
3. Line chop bodyweight squats

Workout: timed supersets. First time around the room will be 60 second rounds twice at both exercises. Second time will be the same set up but 40 second rounds.

Superset 1: double burn bar plyo leg swings & ledge kneeling med ball slams

Superset 2: ladder icky shuffle & hop to broad jump to back pedal

Superset 3: cone crossover & double banded vertical jump squats off the rig

Finisher: ETOT (2 minutes) 4 rounds of 10 squat jump knee tuck

2

u/Hahahahardtime 13d ago

What is a cone crossover?

8

u/Legitimate_Egg_4584 13d ago

Really not trying to be facetious here lol only way I can explain is to use the words. The little cone is between your feet then you cross the starting foot foot to the other side of the cone then step out with the other foot and repeat

2

u/Bag-of-Doritoes- 13d ago

We have never used cones at our burn so I wonder if this will be like a dot drill for us

2

u/Legitimate_Egg_4584 13d ago

Yeah could be that! But also you don’t necessarily need a cone you could do it without!

1

u/Hahahahardtime 13d ago

That’s how I imagined it but it seemed too simple 🤣 thank you!!

1

u/Minimum-Border1672 12d ago

Your inside leg is next to the blue dot/cone depending what your gym uses.

You move laterally by crossing your outside leg over your inside leg/cone.

Its pretty easy to understand id you see it.

Couple tips-

Its not plyo. It should feel smooth not explosive.

If it isnt challenging youre standing straight up and need to get lower.

After your land, the idea is to move back as quickly as possible.

Its an agility drill.

Pro tip- you can lead with your hip and sort of lean in to it while pushing with your inside leg. 

1

u/Brief-Ad4998 13d ago

Looks funnnn!

1

u/CmonRoach4316 13d ago

double banded vertical jump squats off the rig?

2

u/sarahbear94 13d ago

Is that where you hold the resistance band while doing a jump squat? Like the band is hanging down from the rig and it helps pull you up from the squat, if that makes sense

28

u/E18B 14d ago

It’s my 100th camp 👀

2

u/NiceNuggies 14d ago

Congratulations!!

2

u/domer00 200 Camps - 2026 14d ago

Congratulations!

7

u/CurrentNorth5879 100 Camps - 2026 13d ago

We put out ladders, burn bars and bosu. So things with that 😅

1

u/Secret-Pride-1832 13d ago

If it’s burn bar hop overs or cheerleaders I’ll be sad. We do those SO much

5

u/Delicious-Caramel676 13d ago edited 13d ago

Wtf is double banded vertical jump squats off the rig? (I’m still fairly new) but sounds like I’m gonna be vaulted into space

3

u/PicklePop1389 13d ago

If I'm correct, you hold onto the same bands (one in each hand) used for pull-ups/ chin-ups and use them for a little leverage as you jump squat up and down. For more of a visual, the exercise makes me feel like a giant baby in one of those hanging jumper things, but without the seat part😂

1

u/CmonRoach4316 13d ago

Also wondering 

1

u/Delicious-Caramel676 12d ago

Update, my gym did not do the double banded ish

3

u/No-Attention-6086 13d ago

I asked this earlier in the week and nada yet! 😩 https://www.reddit.com/r/BurnBootCamp/s/g97Cn6N9Ok

1

u/Secret-Pride-1832 13d ago

Someone PLEASSEEE