It’s the last Monday of November, Community Fitness Club, and today’s workout will definitely make the most of it! Today you will complete 5 sit-ups, 5 burpees, and 5 calories on the air bike; then 10 sit-ups, 10 burpees, and 10 calories on the air bike; then 15 sit-ups, 15 burpees, and 15 calories on the air bike; then 20 sit-ups, 20 burpees, and 20 calories on the air bike; then another 15 sit-ups, 15 burpees, and 15 calories on the air bike; another 10 sit-ups, 10 burpees, and 10 calories on the air bike; and then a final 5 sit-ups, 5 burpees, and 5 calories on the air bike. This is a tough one, so it is especially important to be thoughtful when choosing your scaling options. Pick a burpee modification that works for you. You can also scale the rep scheme to make today’s WOD more doable.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
5-10-15-20-15-10-5 repetitions for time:
Abmat sit-ups
Burpees
Air bike calories
If this type of workout is new to you, you can modify the sit-ups and the burpees and also reduce the total number of repetitions. A beginner’s version of today’s workout could look like this:
Scaled 1:
3-6-9-12-9-6-3 repetitions for time:
Anchored or assisted sit-ups
Elevated, no push-up burpees
Air bike calories
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:
4-8-12-16-12-8-4 repetitions for time:
Abmat sit-ups
Step-back burpees
Air bike calories
Your score is the total 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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