A little monostructural burner straight from the crossfit.com mainsite WOD comes this week’s #GutcheckThursday!
Longer and slower this week. This workout is self-paced: simply move as far as you can in each 5 minute window before beginning the burpees. Faster runners will chew through more distance than slower runners. For slower runners, pace the burpees appropriately to save energy for the next bout of running. Scale the time of this workout and/or the amount of burpees to a level of volume appropriate for you or your patient/client.
The burpee finishes at the bottom with chest contacting the ground and at the top with hips & knees reaching full extension prior to performing a small jump off the ground
Adaptations / Modifications / Scales
Swap the run for a row or fan bike as needed
Reduce the range of motion on the burpee as needed. Consider an elevated burpee or an “up-down” (burpee to a plank)
As this is a longer, higher volume workout, scale & modify appropriately based on current ability level