Today’s WOD (workout of the day) will get you sweaty in your own home with no equipment. It alternates between butt kicks (a good cardio option if you don’t have a place to run) and burpees. The goal is to complete the workout as quickly as you can. Work hard, and take solace in knowing that the number of butt kicks and burpees goes down every round.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
600 butt kicks
30 burpees
400 butt kicks
20 burpees
200 butt kicks
10 burpees
If you aren’t up for the Rx workout today, there are a couple of ways to make it easier. You can reduce the number of butt kicks 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:
300 butt kicks
15 elevated, no push-up burpees
200 butt kicks
10 elevated, no push-up burpees
100 butt kicks
5 elevated, no push-up burpees
Perhaps something between the Rx 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:
400 butt kicks
20 step-back burpees
300 butt kicks
15 step-back burpees
200 butt kicks
10 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 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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