We will end the week with a workout that is both physically and mentally challenging. In four 3-minute intervals, you will perform 20 burpees followed by as many calories on the air bike as possible. You will then have two minutes to rest before beginning the next round. Try to pick a number of burpees that allows you to spend at least 30 seconds and preferably 1 minute or more riding the air bike.
To time today’s workout using the SmartWOD timer app, use the following steps:
(1) Press “TABATA”.
(2) Choose 4 rounds of 3:00 work and 2:00 rest.
(3) Press “START TIMER”.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
Four 3-minute rounds for max calories:
20 burpees
Max effort air bike calories
*Rest 2 minutes between rounds
You can scale today’s WOD by modifying the burpees. A beginner’s version of today’s WOD could look like this:
Scaled 1:
Four 3-minute rounds for max calories:
20 elevated, no push-up burpees
Max effort air bike calories
*Rest 2 minutes between rounds
Perhaps something between the experienced version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
Four 3-minute rounds for max calories:
15 step-back burpees
Max effort air bike calories
*Rest 2 minutes between rounds
Your score is the total number of air bike calories you accumulate during today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
Comments