Today’s workout is guaranteed to get you sweaty! It alternates between calories on the air bike and burpees, and the goal is to complete the workout as quickly as possible. Work hard, and take comfort in knowing that the number of air bike calories and burpees goes down every round!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
20/15 calorie air bike
20 burpees
16/12 calorie air bike
16 burpees
12/9 calorie air bike
12 burpees
8/6 calorie air bike
8 burpees
4/3 calorie air bike
4 burpees
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:
15/10 calorie air bike
15 elevated, no push-up burpees
12/8 calorie air bike
12 elevated, no push-up burpees
9/6 calorie air bike
9 elevated, no push-up burpees
6/4 calorie air bike
6 elevated, no push-up burpees
3/2 calorie air bike
3 elevated, no push-up burpees
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:
18/13 calorie air bike
20 step-back burpees
14/11 calorie air bike
16 step-back burpees
11/8 calorie air bike
12 step-back burpees
7/5 calorie air bike
8 step-back burpees
4/3 calorie air bike
4 step-back burpees
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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