Partition As Desired…
FOR TIME
120 Cal Bike
90 Burpees
300 Double Unders
General Warm Up
3-5min of Cardio, followed by…
3 ROUNDS
5 World’s Greatest Stretch on Each Leg
3 Inchworms with a Push Up
5 Dumbbell Bent Over Rows Each Arm
:15 Hollow Hold - Alligator Roll - :15 Arch Hold
25 Jumping Jacks or 50 Jump Rope
Specific Warm Up
Oof. On a workout like this? The specific warm up is simple. Do a few reps of each exercise, come up with a gameplan, and have at it!
Workout of the Day
Partition As Desired…
FOR TIME
120 Cal Bike
90 Burpees
300 Double Unders
Workout Notes
Alright! This one looks fun! The main thing to note about this one is the “Partition As Desired.” This means that we are going to take the whole workload (120 cals, 90 Burpees, and 300 Dubbies) and break it up however we want to get the whole thing done. That means that you can do the whole thing in order, you can do the whole thing backwards, or you can do something like:
6 ROUNDS
20 Cal Bike
15 Burpees
50 Double Unders
Creativity is your only limiting factor!
Bike Modifications
This amount of biking is roughly the equivalent of a 2000m Row, a 1600m Run, or a 4000m Concept 2 Bike. Break it up as you please or use the Cardio Resources Page for help!
Burpee Modifications
A slow burpee is still a burpee! 90 burpees is quite a few, so pull that number back to something that fits your level. You can also use Squat Thrusts or 8 Count Body Builders if those work better for your body.
Double Under Modifications
For any variation in the double under video, keep the same number of reps as written (and feel free to lower the reps to a more feasible number!) If you are doing jumping jacks, cut it in half to a total of 150 reps.
Optional Accessory Work
None! This is huge!
Cool Down
1-2min of Calf Stretches and/or Foam Rolling
All the Legs Up The Wall!
Comments