Workout of the Week - WOD Games

Hey guys! Coach Al coming at cha! (Why am I like this?) I’m trying this new thing out where I try to make “game” WODs. Maybe there’s something already out like that, but I live under a rock. I also don’t care but I digress...

The other day I had a private client tell me that while he was enjoying his gains and loving the pump he was getting from the sessions, he wanted something more fun, like a “game”

So I came up with a pretty simple “game” since he also “enjoys” (weirdo) cardio. Check it out!

EMOM 20
1 - 20 Cal Row
2 - 20 Cal Bike
3 - 20 Cal Ski
4 - TBD Burpees*

*Number of calories fell short per minute = number of burpees 
(I.E 15 cal at each station instead of 20, 15 burpees owed by 4th station)
The score is the number of burpees done by end of EMOM, the lower the number, the better the score

Pretty cool eh!? (Lolz) I know what you’re thinking, it’s too easy!

In all seriousness, if 20 calories is just too outrageous and you’ll be doing 25+ burpees by the 4th station, let’s scale it down!

There are a couple of ways to do this; 1 way is the calories, another way is scaling the burpees to Up-Downs (Jump down to a push-up plank and jump back up until hips are fully extended, no jumping required). Pick 1 scaling option, not both!

If you think you’ll end up with more than 15 burpees, scale, or don’t, I’m not your mother. Rude.

May the odds be ever in your favor!

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