Today’s workout is guaranteed to get you sweaty! It alternates between rowing and burpees, and the goal is to complete the workout as quickly as possible. Work hard, and take comfort in knowing that the number of rowing calories and burpees goes down every round!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
20 calorie row
20 burpees
16 calorie row
16 burpees
12 calorie row
12 burpees
8 calorie row
8 burpees
4 calorie row
4 burpees
If you aren’t up for the experienced-level workout today, there are a couple of ways to make it easier. You can scale the rep scheme, and you can also modify the burpees. There are many different ways to modify burpees. Check out the link at the bottom of the page for more information. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
15 calorie row
15 elevated, no push-up burpees
12 calorie row
12 elevated, no push-up burpees
9 calorie row
9 elevated, no push-up burpees
6 calorie row
6 elevated, no push-up burpees
3 calorie row
3 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:
16 calorie row
16 step-back burpees
14 calorie row
14 step-back burpees
12 calorie row
12 step-back burpees
8 calorie row
8 step-back burpees
4 calorie row
4 step-back burpees
Your score is the total amount of time it takes you to complete today’s workout.
Not sure what some of the movements are? Click on the following links for more information: