In today’s workout, you will perform an ascending then descending ladder of burpees and sit-ups. That is, you will perform 1 burpee and 1 sit-up, then 2 burpees and 2 sit-ups, then 3 burpees and 3 sit-ups, increasing by 1 repetition each round until you perform 10 burpees and 10 sit-ups. At that point, you will begin decreasing by 1 repetition each round until you finally finish with 1 burpee and 1 sit-up. Pick modifications and a rep scheme that allow you to move quickly through the workout. This one is meant to be fast-paced!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 repetitions for time:
Burpees
Abmat sit-ups
Beginners can scale today’s WOD by modifying the burpees and sit-ups. The rep scheme can also be altered to make the workout more doable. A beginner’s version of today’s workout could look like this:
Scaled 1:
1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 repetitions for time:
Elevated, no push-up burpees
Anchored or assisted sit-ups
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:
1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1 repetitions for time:
Step-back burpees
Abmat sit-ups
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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