Today’s workout combines two movements you already know into one monster movement, the aptly named burpee pull-up. Burpee pull-ups are exactly what they sound like: you perform a burpee as you normally would, but rather than jumping to finish the movement, you jump up to a pull-up bar and do a pull-up instead. Sounds fun, right?
Today’s WOD is a 10 minute AMRAP. “AMRAP” stands for “As Many Rounds or Reps As Possible.” The goal today is to get the most work done during the 10 minutes as you can. In this workout, you will perform 10 burpee pull-ups and 10 air squats each round. Push hard! It’s only ten minutes!
If you are already comfortable working out, please perform the following WOD as prescribed (Rx):
Rx:
10 Minute AMRAP:
10 burpee pull-ups
10 air squats
AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it is often necessary to scale other aspects of the workout as well. Most beginners can’t do pull-ups. That’s okay! This many burpees will provide enough of a challenge on their own without the added difficulty of a pull-up. Pick your favorite burpee modification, and then challenge yourself by jumping to a target to finish each burpee. Your target could be a pull-up bar, or if that’s too high, a band, jump rope, or towel hanging from a pull-up bar. Aim for a target 3 to 6 inches above your outstretched arms. You can do it!
A beginner’s version of today’s WOD might look like this:
Scaled 1:
10 Minute AMRAP:
10 step-back, no push-up burpees with a jump to a target
10 air squats to a plyo box
Jumping pull-ups are great way to scale the burpee pull-up if you can’t yet perform regular pull-ups. Another variation of today’s WOD might look like this:
Scaled 2:
10 Minute AMRAP:
10 burpee jumping pull-ups
10 air squats
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 number of reps you complete during the 10 minutes. 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:
Since I missed Monday, I did this one today. If I didn’t lose count, I did 5 rounds.
87, Rx. I’m enjoying this fall weather! It was a great morning to work out outside. ☀️