Today’s WOD (workout of the day) contains only two movements, but they will both get your heart pounding in no time: burpees and the air bike. Can’t do the Rx version of the workout? That’s okay! Just do one of the many scaled options instead. You’ll still get in a great workout!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
20 burpees
30/24 calories on the air bike
15 burpees
20/16 calories on the air bike
10 burpees
10/8 calories on the air bike
5 burpees
Beginners can scale the rep scheme of today’s workout to make it more doable. A beginner’s version of today’s WOD could look like this:
Scaled 1:
For time:
16 elevated, no push-up burpees
21/15 calories on the air bike
12 elevated, no push-up burpees
14/10 calories on the air bike
8 elevated, no push-up burpees
7/5 calories on the air bike
4 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:
20 step-back burpees
24/18 calories on the air bike
15 step-back burpees
16/12 calories on the air bike
10 step-back burpees
8/6 calories on the air bike
5 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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