FOR TIME:
150 Burpees
General Warm Up
3-5min of easy cardio of choice, then…
3 Rounds
3 Inchworms (no push up)
Specific Warm Up
Wow. Wowy wow wow. No, I’m not going to have a specific burpee warm up for this : )
Workout of the Day
FOR TIME:
Workout Notes/Modifications
Alrighty. I’m ready for your hate mail. This is a Beyond the Whiteboard Fitness Level Test that has scores ranging from 8 minutes to 13 or 14 minutes. OOF! That’s a long time to be doing burpees! Here are some ways you can tackle this one.
If the number 150 sounds ridiculously high to you, bring it down! 100 is a fantastic test and 50 is as well. Whatever works for you to give you a very challenging engine workout is great!
If you aren’t sure which number may be right for you, but you know it’s NOT 150 (lolz) then let’s change it to a 10min AMRAP. Set a timer for 10 min and do as many burpees as you can, taking breaks whenever you need to. If you surprise yourself and do 150, stop there!
If you aren’t feeling the burpee today, change this to a Squat Thrust or an 8 Count Body Builders. The 8 Count Body Builder is much more muscularly demanding though, so if you choose that one, I’d recommend bringing the reps down or combining with an AMRAP option like number 2.
Optional Accessory Work
Since this will be an absolute hellfest, today is a perfect day to finish up with 20min of steady cardio. Choose any implement or take a walk or a jog and try to keep your heart rate up in a moderate, steady place for 10-20min! See our Cardio Options page if you need help coming up with an option that works for you.
Cool Down
All the Legs Up The Wall : )
Comentarios