Today’s workout contains a new variation on an old favorite: bar facing burpees. In a bar facing burpee, you do a regular burpee then hop over the barbell instead of jumping straight up. You then repeat the movement on the other side of the barbell. You might find yourself preferring bar facing burpees, because though you have to jump a little higher than usual, you don’t have to open your hips all the way at the top of the movement.
In today’s WOD, you will have 20 minutes to complete 30 deadlifts, 30 bar facing burpees, 30 pull-ups, and then as many calories on the rower as possible. Though you will want to move through the first three movements as quickly as possible, be careful when performing the deadlifts. Pick a weight that you can handle with good form throughout the workout.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
In 20 minutes complete:
30 deadlifts (225lb, 155lb)
30 bar facing burpees
30 pull-ups
Max effort row for calories
If this type of workout is new to you, please modify both the movements and the weights. Perform kettlebell deadlifts instead of barbell deadlifts, and move through each set of deadlifts slowly to maintain proper form. Substitute ring rows for the pull-ups, and pick a burpee modification that works for you. A beginner’s version of today’s WOD could look like this:
Scaled 1:
In 20 minutes complete:
30 kettlebell deadlifts (35lb, 22lb)
30 elevated, no push-up burpees
30 ring rows
Max effort row for calories
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Consider modifying the burpees and stepping rather than jumping over the barbell. Another variation of today’s WOD might look like this:
Scaled 2:
In 20 minutes complete:
30 deadlifts (135lb, 105lb) or kettlebell deadlifts (71lb, 53lb)
30 bar facing burpees (no push-up, stepback burpees, stepping over the bar)
30 jumping pull-ups
Max effort row for calories
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 number of calories you row in 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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