Today’s workout contains two compound movements: the inchworm push-up and the burpee pull-up. As you might remember, in a burpee pull-up, you perform a burpee as you normally would, but rather than jumping to finish the movement, you jump up to a pull-up bar and do a pull-up instead. Today, you will perform 3 inchworm push-ups and 3 burpee pull-ups each round for 15 rounds. Fifteen rounds may sound like a lot, but each round is short, so push hard and do the best you can!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
15 rounds for time:
3 inchworm push-ups
3 burpee pull-ups
Beginners can scale today’s workout by performing inchworms instead of inchworm push-ups, modified burpees instead of regular burpees, and ring rows instead of pull-ups. You can also reduce the number of rounds. A beginner’s version of today’s WOD could look like this:
Scaled 1:
10 rounds for time:
3 inchworms
3 step-back, no push-up burpees
3 ring rows
Perhaps something between the Rx 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:
15 rounds for time:
3 inchworm push-ups (drop to knees for push-ups if desired)
3 burpee jumping pull-ups (step-back burpees if desired)
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:
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