Today’s workout is short but challenging. You will complete 21 burpees, 21 hang power cleans, and 21 air bike calories; followed by 15 burpees, 15 hang power cleans, and 15 air bike calories; then 9 burpees, 9 hang power cleans, and 9 air bike calories. Pick a weight that you can perform quickly and with good form. It’s okay to go a little lighter today. Just work hard and move fast!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
21-15-9:
Burpees
Hang power cleans (95lb, 65lb)
Air bike calories
If you don’t feel comfortable using a barbell, today’s WOD will be equally effective with dumbbells. You could also use a trainer bar for today’s workout. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
15-9-6:
Elevated, no push-up burpees
Dumbbell hang power cleans (10lb, 5lb)
Air bike calories
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:
21-15-9:
Step-back burpees
Hang power cleans (45lb, 35lb)
Air bike calories
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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