#GutcheckThursday – Workout of the Week – January 4, 2024

#GutcheckThursday - Workout of the Week - January 4, 2024

You control the intensity with this bodyweight triplet for this week’s #GutcheckThursday

Intended Stimulus

This “E3MOM” style workout will reward those who can move through the double-unders and sit-ups quickly, buying time to grind through large sets of burpees. Individuals who can move through 30-40 burpees per interval will finish this workout somewhere between 9-12 minutes.

Movement Standards

Double-unders are double-unders. Ensure you can perform each set of 40 unbroken or with 1 break.

The Abmat sit-up finishes at the bottom with shoulder blades touching the ground and at the top with hands in front of feet, shoulders stacked over hips.

The burpee finishes at the bottom with chest & thighs striking the ground and at the top with hips & knees reaching full extension before a small jump off the ground is performed.

Adaptations / Modifications / Scales

Perform 60 single-unders each round or practice double-unders for 1 minute

Modify the burpee as needed, incuding step-back and/or step-up, burpee to elevated surface, etc.

Consider setting a clock for a 21 minute time cap to ensure you do not perform more than 7 sets.