Interval conditioning featuring only gymnastic and bodyweight movements. The goal of all of these short intervals is to see how far you can get within the four minutes. If the gymnastic movements are completed, athletes will head back to the rower.
Scaling: While some may finish full rounds and others may not, we want to choose rep numbers and movements that allow athletes to get to the gymnastic movement on each round. Bringing the reps down to 21-15-9, for example, would be an option. Knowing there is equal rest to come, athletes can aim to move quickly through these three movements. The burpees are traditional [CrossFit] burpees and only require a small clap overhead and some air under the feet. If short on rowers, stagger on opposite 4-minute intervals.
Strategy: Similar to “Hot Sauce” last week, athletes can aim to minimize the amount of time spent not moving within today’s workout. There is one more minute per interval than there was last week, but also a few more repetitions. The only place where athletes will likely stop moving is the gymnastics movements. Taking that into account, athletes can find a strong, but consistent pace on the rower and the burpees that allows them to knock out 3-4 good sets on the pull-up bar. Some options for the gymnastics movements are listed below. As always, it is great to have a plan, but expect to resort to plan b if necessary. Adjust on the fly and do whatever it takes to keep moving for as much of that four minutes as possible.
4 Sets (9-7-6-5)
3 Sets (10-9-8)
2 Set (15-12)
Get benchmark workout inspiration all year long with the 12-month WOD Calendar. Discover anniversaries for famous heroes, memorials, tributes and other benchmark WODs. Plus as paying "Beastmode" member you'll see no more ads on this site!
Everyone can view yesterday, today & tomorrow on the WOD Calendar for free.
Your feedback has been received. We really appreciate you taking the time to do that.
Want to know when we make major updates? Subscribe to our monthly newsletter:
Jeremy & Lisa