Burbathlon and Matrix Workout Remixed

Remix (Broader Context): A remix may also refer to a non-linear re-interpretation of a given work or media other than audio. Such as a hybridizing process combining fragments of various works (from Wikipedia).

Whenever I go out to do a Burbathlon, I have to admit I usually improvise.  I have a few bags of tricks that I use with park benches, picnic tables and playground equipment, and the exercises number more than the slots I find to do them in, so no two Burbathlons are alike.  Still, variety is the spice of life, and Instagram has been great for finding new exercises to 'Remix' my workouts.  To wit,

The horizontal pull-up from Shauna Harrison.


Handstands like Running Rachel:

Box Jumps like Electra-Fi:

Matrix Workouts

I've also been remixing these (You do remember Matrix Workouts don't you? Try those links if not).  The one sentence refresh: a workout comprised of exercises organized by muscle/movement groups (push, legs, pull) in the columns, and priorities (core/balance, power, endurance) in the rows.  I'd always noticed the overlap between exercises that help build core strength and balance while hitting a particular muscle group and those that build endurance in the same group, but I've decided to stop worrying about the dividing lines between the two. 

Here's how I structured the latest incarnation:

Push (shoulder/chest)
Pull (Back/Biceps)
Handstand hold (max time) - against a wall
Rolling Pistol Squats
Plank Rows - 1 minute
Incline Chest Press (dumbbells)
Seated Cable Row
Push-ups - 1 minute
Jump lunges/split squats
Negative Phase Pull-ups

I had the idea to use the latter half of a technique that practioners of Shorinji-Kan Jiu-Jitsu called a 'Judo Roll' (N.B. not an roll that would be used by someone who does Judo).  It's a shoulder roll where one heel gets planted and you rise up into a fighting stance, and that rise has some similarity to a pistol squat - I apologize for not being able to find a video.  The momentum for the roll makes getting up from the bottom a little easier - in theory.  I started on my back and rolled backwards up to my shoulder and tried to complete the latter half, but I was only able to rise all the way up using a bar and occasionally touching a wall for balance; and even then I could only get 5 reps per leg.  I still believe that this exercise can pay dividends to strength and balance - especially for runners, so I want to keep working on it.

After I get through a circuit or two of the 3x3 matrix, I've been adding a little capper or two that I find and haven't been able to fit in otherwise like Shauna Harrison's (her again?) one-legged jumping squat ...

or Trainer Davey's Pike-Jack Push-up

I need to wrap up this post... I haven't had a workout in 2-3 days, and I'm going out for another Burbathlon... I might mix in Mom's Little Running Buddy's Focus for 5 while I'm out there.

When it comes to exercise, who do you beg, borrow and steal from lately?

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