#GutcheckThursday – Workout of the Week – September 7, 2023

#GutcheckThursday - Workout of the Week - September 7, 2023

If you’ve been following us since we began #GutcheckThursday, you know that the purpose is a relatively low-moderate skill yet high effort workout. The goal is to make fitness approachable for anyone, and to present a workout that can be modified as needed for everyone. This week’s #GutcheckThursday lives up to the name!

Intended Stimulus

A little longer than usual this week. Faster times will be around the 20 minute mark, with stronger bikers and/or faster runners taking an early lead before the grind begins with the bar-facing burpees. Pace yourself accordingly through each movement so that you can quickly transition & begin working on the next piece. Consider that each movement should take about 8-10 minutes and overall, feel like you’ve just run or rowed a 5k as far as time domain goes. Scale the volume as needed to your capacity or that the time you have available this week

Movement Standards

Biking is biking and running is running, but remember to touch your chest & thighs to the ground on the burpees at the bottom, square up to the barbell, and jump with a two-foot takeoff

Adaptations / Modifications / Scales

Reduce the volume as needed on this workout to finish each section in 8-10 minutes

Sub either the bike or running as needed for a 2,000 m/1,600 m row

Reduce the range of motion on the burpees, scale to step-overs, or elevate the surface as needed