Yuette
Type
FOR TIME
WOD
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
Note
Score is the time it takes you to complete all the repetitions—650 reps in total.
Tips and Strategy
Keep a steady pace–a good strategy for any WOD over 20 minutes long. And if there’s a movement that you’re particularly proficient at, go faster during that movement. Remember: Hero WODs like this are designed to honor fallen men and women, so work hard. 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 so you can move continuously. Long rest breaks will reduce the intended intensity of this Hero WOD.
Beginner 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
Beginner 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