Welcome to a brand new week, Community Fitness Club! We’ll kick off the last week of March with a particularly challenging WOD. Today’s workout features a lot of sit-ups and burpees. Experienced athletes, push yourself to complete them all! Everyone else, feel free to scale as needed. Some workout is always better than no workout!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
20 abmat sit-ups, 1 burpee
19 abmat sit-ups, 2 burpees
18 abmat sit-ups, 3 burpees
...continue this pattern until…
2 abmat sit-ups, 19 burpees
1 abmat sit-up, 20 burpees
Experienced athletes will perform 210 burpees and sit-ups in total. This is simply too many for most beginners. Modify by scaling the movements and reducing the number of rounds. A beginner’s version of today’s WOD might look like this:
Scaled 1:
For time:
14 anchored or assisted sit-ups, 1 elevated, no push-up burpee
13 anchored or assisted sit-ups, 2 elevated, no push-up burpees
12 anchored or assisted sit-ups, 3 elevated, no push-up burpees
...continue this pattern until…
2 anchored or assisted sit-ups, 13 elevated, no push-up burpees
1 anchored or assisted sit-ups, 14 elevated, no push-up burpees
There are many ways to modify today’s WOD. By starting at 19 repetitions rather than 20, you automatically cut down on the total rep count by 20. The following variation contains 153 total repetitions. Do what’s right for you!
Scaled 2:
For time:
17 abmat sit-ups, 1 step-back burpee
16 abmat sit-ups, 2 step-back burpees
15 abmat sit-ups, 3 step-back burpees
...continue this pattern until…
2 abmat sit-ups, 16 step-back burpees
1 abmat sit-up, 17 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 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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