Tomorrow you will likely be feasting with family, so let’s burn off some calories beforehand with a tough workout with multiple helpings of burpees. This one will be hard, but you can do it!
The numbers in parentheses beside the movements are the suggested weights to use. The weights for males are listed first, and the weights for females are listed second. Use a weight that is right for you. The weights listed are suggestions only.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Death Before Thanksgiving
Rx:
For time:
30 double unders
20 burpees
30 American kettlebell swings (53lb, 35lb)
20 burpees
30 wall balls (20lb, 14lb)
20 burpees
30 wall balls
20 burpees
30 American kettlebell swings
20 burpees
30 double unders
The burpees will be the toughest part of today’s workout for most people, so pick a modification that works for you and reduce the number of reps. You can also reduce the number of reps of the other movements in the WOD. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
20 lateral hops over a PVC pipe
10 elevated, jumping no push-up burpees
20 Russian kettlebell swings (20lb, 15lb)
10 elevated, jumping no push-up burpees
20 wall balls (10lb, 10lb) or dumbbell thrusters (5lb, 3lb)
10 elevated, jumping no push-up burpees
20 wall balls or dumbbell thrusters
10 elevated, jumping no push-up burpees
20 Russian kettlebell swings
10 elevated, jumping no push-up burpees
20 lateral hops over a PVC pipe
You can also do something between the Rx version and the beginner version of today’s WOD. Another variation might look like this:
Scaled 2:
For time:
60 single unders
10 burpees
30 American kettlebell swings (35lb, 22lb)
10 burpees
30 wall balls (14lb, 10lb)
10 burpees
30 wall balls
10 burpees
30 American kettlebell swings
10 burpees
60 single unders
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 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:
Comments