Hello,
I've run Busy Dad Program, mentioned by
@justinr and went up to level 4 for both 6ct and NS.
That's really a good routine which can be tailored in function of our needs:
- Aerobic zone -> overall, less repetitions will be performed
- Interval or high(er) intensity -> overall, more repetitions will be performed but recovery will be longer
Max Edwards uses these two moves for different reasons and both go well hand in hand
- 6 ct will be excellent for overall conditioning (meaning cardio-vascular conditioning)
- NS will put more focus on the upperbody and will allow you to be stronger and more endurant for the push up portion of 6 ct
Point of attention 1 : one really reaps the benefits of burpees - 6ct or NS - while counting out loud the steps. It makes breathing harder.
Point of attention 2: on a daily basis, he does 10 strict dead hang pull ups to balance all the "push" he has from the burpees.
This strategy allows him to have a low 40 RHR, which is excellent for the relatively modest amount of time he puts into training. Avoiding the jump makes it easier on the joints on the long term, but also allows for more volume while securing a relatively easy recovery.
Combination of the two transfer well to rucking for instance.
Kind regards,
Pet'