Today’s WOD (“Workout Of the Day”) consists of jump rope and burpees. I usually program double unders for experienced athletes, but sometimes it’s good to go back to basics. Therefore, in today’s workout I want everyone to perform single unders. This WOD will get your heart pumping and your sweat pouring, so take short breaks as necessary and get through it. You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
5 burpees
30 single unders
10 burpees
60 single unders
15 burpees
90 single unders
20 burpees
120 single unders
25 burpees
150 single unders
Not everyone is proficient at jumping rope. That’s okay! You can reduce the total number of single unders or replace them with imaginary jump rope. The burpees can be modified as well. Do what’s right for you today! A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
4 elevated, no push-up burpees
10 single unders or 20 imaginary jump rope
8 elevated, no push-up burpees
20 single unders or 40 imaginary jump rope
12 elevated, no push-up burpees
30 single unders or 60 imaginary jump rope
16 elevated, no push-up burpees
40 single unders or 80 imaginary jump rope
20 elevated, no push-up burpees
50 single unders or 100 imaginary jump rope
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:
4 step-back burpees
20 single unders
8 step-back burpees
40 single unders
12 step-back burpees
60 single unders
16 step-back burpees
80 single unders
20 step-back burpees
100 single unders
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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