We will end the week with a workout that is both a physical challenge and a mental challenge. In four 3-minute intervals, you will perform a 15/10 calorie air bike ride (15 calories for men, 10 calories for women) followed by as many burpees as possible. You will then have two minutes to rest before beginning the next round. Your score will be the number of burpees you perform in total.
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 as prescribed (Rx):
Rx:
Four 3-minute rounds for max burpees:
15/10 calorie air bike
Max effort of burpees
*Rest 2 minutes between rounds
You can scale today’s WOD by reducing the number of calories you bike to start each round and by modifying the burpees. A beginner’s version of today’s WOD could look like this:
Scaled 1:
Four 3-minute rounds for max burpees:
9/6 calorie air bike
Max effort of elevated, no push-up burpees
*Rest 2 minutes between rounds
Perhaps something between the Rx 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 burpees:
12/8 calorie air bike
Max effort of step-back burpees
*Rest 2 minutes between rounds
Your score is the total number of burpees you complete 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:
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