#GutcheckThursday – Workout of the Week – March 23, 2023

#GutcheckThursday - 03/23/2023

Back from Quarterfinals with a sneaky little burpee/sit-up ladder is this week’s #GutcheckThursday!

Intended Stimulus

This workout will start slow & end very painfully. The first few minutes will not be very intense with a bias towards the Abmat sit-up. As the burpee volume increases, some athletes may find little or no time left for sit-ups before beginning burpees again. Depending on your burpee cycle time (and overall level of cardiovascular fitness), you may find that you reach a point where you cannot complete the prescribed number of burpees in a minute. Your score this week is total amount of sit-ups completed. Be conservative early on to save energy for burpees!

Movement Standards

The burpee finishes at the bottom with chest & thighs touching the ground and at the top with a small jump off the ground, hips & knees in full extension. You may jump down/step down and jump up/step up burpees as desired

The Abmat sit-up finishes at the bottom, shoulderblades touching the ground and at the top, hands reaching toes, shoulders stacked over hips, feet butterflied together

Adaptations / Modifications / Scales

This is a very approachable workout for almost every athlete due to the self-limiting nature of the additional burpees. If an individual cannot make it to at least minute 5, consider picking a burpee number that is sustainable for them (i.e. 2 per minute instead of the progressive increase)

Modify the range of motion of the burpee & Abmat sit-up as needed.