Workout
Cash in – 1 min max call bike; 2 attempts
10 min EMOM, Dball carry (100/60)
1. 50 ft, 5 burpees
2. 100 ft, 4 burpees
3. 150 ft, 3 burpees
4. 200 ft, 2 burpees
5. 250 ft, 1 burpee
And back down as 5-4-3-2-1
*Each drop before a round is finished incurs a 1 burpee penalty on the spot.
Cash out – 1 min max cal bike; 2 attempts (2 min rest, minimum)
**Okay, for those of you who read this before going to the gym – congrats! because you’re going to know what’s going on before everyone else. So when someone in class asks, “wait, so what are we doing again?” you can say “bruh.. read the blog so you’re smart even before class starts.” It’s that easy.
I’ll get the heavy math out of the way first – the distance listed is while walking the WIDTH of the gym – handstand wall to rig and back. The number listed is the number of times to walk across AND back. As the distance increases, the number of burpees decreases. Simple enough, right? WRONG. You will need to HUSTLE YOUR PANTS on this one. Like the barbell workout from yesterday, there is very little rest. Holding the ball at your gut will make breathing challenging. If you drop, you have to take care of that burpee penalty on the spot. Get timed out? Finish your round then sit out a round then hop back in. I tested this one out a couple weeks ago and had maybe 3 seconds left after my burpee when I finished round 5.
Now this is sandwiched between max calorie efforts on the bike. Check out this video to see what numbers you have to shoot for.