WOD 5/3/20

ZACHARY TELLIER

For Time

10 Burpees

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats

Complete the work in the order written, starting each new segment with 10 burpees.

Score is the time it takes you to complete all the repetitions—650 reps in total.

Intended Stimulus

This chipper-style WOD is long and steady. Since there’s quite a bit of variety in the movements (burpees, push-ups, lunges, sit-ups, and air squats) you should move constantly and take very little rest. If you find yourself needing to rest more than a few seconds at a time, reduce the volume of repetitions and/or scale the movement.

Scaling Options

This is a lengthy, bodyweight workout designed to take approximately 30 minutes or less. Scale the volume and/or the required skill level (see: Push-Up Scaling | Sit-Up Scaling) so you can move continuously. Long rest breaks will reduce the intended intensity of this Hero WOD.

Scaled A 10 Burpees

10 Burpees 15 Push-Ups

10 Burpees 15 Push-Ups 20 Lunges

10 Burpees 15 Push-Ups 20 Lunges 25 Sit-Ups

10 Burpees 15 Push-Ups 20 Lunges 25 Sit-Ups 30 Air Squats

Scaled B 10 Burpees

10 Burpees 15 Incline Box/Bench Push-Ups

10 Burpees 15 Incline Box/Bench Push-Ups 20 Lunges

10 Burpees 15 Incline Box/Bench Push-Ups 20 Lunges 25 Anchored Sit-Ups

10 Burpees 15 Incline Box/Bench Push-Ups 20 Lunges 25 Anchored Sit-Ups 30 Air Squats