#GutcheckThursday – Workout of the Week – May 2, 2024

#GutcheckThursday - Workout of the Week - May 2, 2024

We originally tested this workout on 12JUN2019 with a retest on 5MAY2021. How far has your fitness come in the last 3-5 years? We’ll find out with this week’s #GutcheckThursday

Intended Stimulus

Hat tip to @comptrain.co for developing this benchmark workout way back on 17JUL2018. This nasty couplet is meant to be fast and painful! The calories on the Echo or Assault Bike should be a full sprint as should the burpees. Scores this week will be between 5-10 minutes with faster times between 4-6 minutes. Any individual completing this workout under 5:30 will receive a free “Be About It” t-shirt from ICE. You MUST post a FULL-LENGTH VIDEO where your bike monitor and your burpees are in full view the ENTIRE VIDEO. You must reset your bike each round and your burpees must be to standard. Any videos with a timelapse, with your phone falling over, or with your dog eating your homework will not be accepted.

Movement Standards

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

Adaptations / Modifications / Scales

Avoid reducing the volume of this workout as it is already a short, low-volume effort. Instead, modify the machine being used if the bike is not possible this week and modify the burpees as needed (“up-down” burpee, step-back/step-up burpee, elevated burpee, etc.)