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 calories on the air bike, 5 burpees, and 5 air squats; then 10 calories on the air bike, 10 burpees, and 10 air squats; then 15 calories on the air bike, 15 burpees, and 15 air squats; then 20 calories on the air bike, 20 burpees, and 20 air squats; then another 15 calories on the air bike, 15 burpees, and 15 air squats; another 10 calories on the air bike, 10 burpees, and 10 air squats; and then a final 5 calories on the air bike, 5 burpees, and 5 air squats. 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:
Air bike calories
Burpees
Air squats
If this type of workout is new to you, you can modify the burpees and the air squats 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:
Air bike calories
Elevated, no push-up burpees
Air squats or sit-to-stands
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:
Air bike calories
Step-back burpees
Air squats
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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