Today’s workout is guaranteed to get you sweaty! It alternates between the air bike and burpees with a nice cool down buy out. The goal is to complete the workout as quickly as you can and then work through the buy out slowly. Work hard, and take comfort in knowing that the number of air bike calories and the number of burpees goes down every round!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
30/24 calorie air bike
30 burpees
20/16 calorie air bike
20 burpees
10/8 calorie air bike
10 burpees
Buy out:
20 second downward-facing dog stretch
15 reverse snow angels
10 glute bridges
If you aren’t up for the experienced-level workout today, there are a couple of ways to make it easier. You can reduce the number of air bike calories and burpees, and you can also modify the burpees. There are many different ways to modify burpees. Check out the link at the bottom of the page for more information. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
20/16 calorie air bike
20 elevated, no push-up burpees
15/12 calorie air bike
15 elevated, no push-up burpees
10/8 calorie air bike
10 elevated, no push-up burpees
Buy out:
20 second downward-facing dog stretch
15 reverse snow angels
10 glute bridges
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:
For time:
25/20 calorie air bike
30 step-back burpees
18/14 calorie air bike
20 step-back burpees
10/8 calorie air bike
10 step-back burpees
Buy out:
20 second downward-facing dog stretch
15 reverse snow angels
10 glute bridges
Your score is the amount of time it takes you to complete the first part of today’s workout. Take the buy-out slow; it doesn’t count toward your total time. 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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