#GutcheckThursday – Workout of the Week – January 4, 2023

#GutcheckThursday - 1/4/2023

From the mind of @jeffmooredpt comes this week’s #GutcheckThursday

Intended Stimulus

If you set a New Year’s Resolution to get more comfortable with being uncomfortable, we have a great one for you this week. This high-intensity piece is all work, no skill. Choose a calorie range that allows you to get off the bike in about 30 seconds, leaving 30 seconds to complete at least 5 bar-facing burpees each interval. If your rep count begins to fall below 5, you’ll find yourself trapped on the bike for the majority of the minute and then it’s all over from there. Completing 5 burpees per round will result in 15 total rounds (30 minutes of 1 min. on/1 min. off). Faster times will see this workout completed in 8 rounds or less.

Movement Standards

No ghost calories. Ride the bike until it reads your intended calorie count. Reset it during the rest period

The bar-facing burpee finishes at the bottom with chest and thighs striking the ground and at the top by performing a 2-foot jump over the bar. You may turn in the air but must always square up to the barbell before jumping again. You may step-up or jump-up the burpees and/or step-down or jump-down. The “1-foot skip” standard from the 2022 Open is considered a “no rep.”

Adaptations / Modifications / Scales

Scaling in this workout is key. If the calorie target each round is too much for a consistent 30 second effort or less each round and/or you will not be able to perform at least 5 bar-facing burpees then reduce the calorie target, number of burpees needed to finish the workout, or both.

Sub the bike for a 15/12 cal row but be aware of a slower transition time off the rower coupled with redundant movement patterns used when performing rowing & burpees together

Modify the bar-facing burpee as needed: reduce the height (jump over empty barbell, line jump, etc.), reduce the range of motion (“up-down” burpee, burpee to an elevated surface, etc.) or both