The benchmark workout “Nicholas” consists of a 2000 meter run, then a 5 minute rest, then 100 burpees, then a second 5 minute rest, then another 2000 meter run. This is a very tough WOD, but like with “Candy”, we’re going to give “Nicholas” a jolly Christmas makeover. Try it out, and see what you think!
If you are an experienced athlete and feel capable, please perform the following WOD:
Jolly Old Saint “Nicholas”
Experienced:
For time:
60/48 calorie air bike
Rest 3 minutes
50 burpees
Rest 3 minutes
60/48 calorie air bike
Beginners can modify both the movements and the rep scheme in today’s workout. A beginner’s version of today’s WOD could look like this:
Scaled 1:
For time:
30/24 calorie air bike
Rest 3 minutes
30 elevated, no push-up burpees
Rest 3 minutes
30/24 calorie air bike
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:
45/36 calorie air bike
Rest 3 minutes
40 step-back burpees
Rest 3 minutes
45/36 calorie air bike
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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