Today’s workout consists of three 3-minute AMRAPs (As Many Reps As Possible) of burpees and broad jumps. That means that in each three minute period you will perform as many rounds of five burpees and four broad jumps as you can. Push as hard as you can during each AMRAP, as you will get two minutes to recover between each round.
To time today’s WOD using the SmartWOD timer:
(1) Press “TABATA”.
(2) Choose 3 rounds of 3 minutes of work and 2 minutes of rest.
(3) Press “START TIMER”.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
Three 3 minute AMRAPs in 13 minutes:
3 minute AMRAP:
5 burpees
4 broad jumps
Rest 2 minutes
Today’s WOD scales automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it may also be necessary to scale the movements. Modify the burpees and broad jumps to your current fitness level. Broad jumps can be modified by either jumping a shorter distance or by jumping with one foot leading instead of with both feet together. A beginner’s version of today’s workout could look like this:
Scaled 1:
Three 3 minute AMRAPs in 13 minutes:
3 minute AMRAP:
5 elevated, no push-up burpees
4 broad jumps or long jumps
Rest 2 minutes
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:
Three 3 minute AMRAPs in 13 minutes:
3 minute AMRAP:
5 step-back burpees
4 broad jumps
Rest 2 minutes
Your score is the total number of rounds and reps you complete during 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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