Welcome to Burpee Week, Community Fitness Club! Every workout this week will contain that most-dreaded movement, the burpee. And though they say that familiarity breeds contempt, I have found that the opposite is true when it comes to hated exercises. The more you perform them, the less awful they become. So while I don’t expect that you’ll love burpees by the end of this week, I do hope that you will come to hate them a little less. Good luck!
Our first workout of the week is a short, bodyweight WOD. Do each movement with as much intensity as you can, and try to finish as quickly as possible.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
3 rounds for time:
10 air squats
10 abmat sit-ups
10 push-ups
10 ring rows
10 burpees
The key to succeeding at any workout is to pick the modifications that are right for you on that particular day. Here is one possibility for how a beginner athlete might modify today’s WOD:
Scaled 1:
6 rounds for time:
1 step-back burpee
5 air squats to plyo box
1 step-back burpee
5 anchored sit-ups
1 step-back burpee
5 wall push-ups
1 step-back burpee
5 ring rows
1 step-back burpee
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Pick a rep scheme and scaling options that allow you to maintain a high intensity level with little to no rest between movements. Another variation of today’s WOD might look like this:
Scaled 2:
6 rounds for time:
5 air squats
5 abmat sit-ups
5 box push-ups
5 ring rows
5 step-back burpees
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the amount of time it takes you to complete 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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