WOD
“Espresso”
5 Rounds
36/27 Calorie Bike
30 Burpees
Rest 2 Minutes
5 Rounds
24/18 Calorie Bike
25 Burpees
Rest 2 Minutes
5 Rounds
18/14 Calorie Bike
20 Burpees
Rest 2 Minutes
WOD GUIDANCE & GOALS
This one is going to be a leg and a lung burner! Bike at a moderate pace, completing the designated calories in around 3 minutes, then immediately start your burpees. The first 5-10 reps your legs will feel like jelly, but then flush out and you can pick up your pace for the remaining reps, pushing the last 10 (around 2 minutes). Then you get to REST! Target 5 minutes per interval.
Post Intervals to Comments.
HOME WOD
5 Rounds
600 Meter Run
30 Burpees
Rest 2 Minutes
ENDURANCE
Rest
3:53 / 4:35 / 4:58 / 5:10 / 5:31 MCx
4:20/4:25/4:35/4:50/4:50 MAx
4:26/4:22/4:35/4:26:4:28 MCx
4:30/4:42/5:01/4:59/5:01 18 calories, 30 burpees
4:22 / 4:41 / 5:01 / 4:58 / 4:53 MCx
3:39/ 4:04/ 4:04/ 4:16/ 4:25. – MVx
4:32 / 4:38 / 4:50 / 5:08 / 4:38 MCx
5 min/interval:
27/20
33/20
31/21
32/21
34/22
3:56/4:13/4:17/4:30/4:27
Accidentally took 3o second extra rest after round 2-
3:30 / 4:01 / 4:42 / 4:30 / 4:59 MCx
4:31 — 4:41 — 5:04 — 5:12 — 5:19 mcx
burps surprisingly steady. that bike! as Jack L said middle of round 4… “like riding through &)@?%# mud!!”.
5:11/5:06/4:58/4:55/4:52
Consistent 3ish min on bike. Somehow developed faster burpees each round. Good one!
4:59/:55/:55/5:00/4:50. MCx
☠️☠️☠️
3:46/3:42/3:42/3:39/3:39 Mcx. Pukey
🤢 me when I went outside after round 4
4:26/:31/:39/:34/:26 mcx
4:34/4:48/5:03/5:12/5:13
MCx
Those burpees