If bench press & biking last week wasn’t your jam, hopefully there’s something for you in the bag in this week’s #GutcheckThursday
Straight from CrossFit.com comes this monostructural triplet, sure to highlight some strengths & expose some weaknesses all in the same workout. The goal here is to keep each round to 3-5 minutes each, with an overall working time of 15-25 minutes. Faster runners & those who can turn a jump rope skillfully will move through the majority of the reps in this piece with “ease”. Plan for 1:30-2:30 for your runs, 30-60 seconds for your double-unders, and 45-60 seconds for your burpees. Scale & modify accordingly to not get bogged down at any of the 3 movements.
Not much to say here this week. Ensure your hips & knees reach full extension on your burpees before a small jump of the ground is performed. Touch your chest & thighs on the way down.
Adaptations / Modifications / Scales
This workout will be particularly heavy on the legs with 2000 m of running and 250 double-unders in the same workout. Consider reducing the repetitions of one or the other (or both) but try to maintain the burpee volume which is moderate by comparison
Sub the run for a 500 m/400 m row or a 1000 m/800 m fan bike option
Perform 75 single-unders in place of double-unders
Modify the range of motion & impact of the burpee as needed by stepping back/stepping up, lowering to a plank instead of to the ground, or performing a burpee to an elevated surface