Aerobic WOD
Short Mixed Build
WARMUP (5 minutes)
Optional 5min Easy Row
10 bodyweight squats
10 arm swings
10 leg swings (each leg)
30 seconds easy movement prep
Bike 8/6 Cals (male/female)
6 Burpees
30 Double Unders (or 60-90 singles)
6 Burpees
Bike 8/6 Cals
Rest walk 1min between sets
COOLDOWN (5 minutes)
2 minutes easy walk
Deep breathing exercises
Log and Additional Details
Solid execution overall. Started with a tactical warmup, then increased intensity gradually—maintaining that sustainable, moderate-effort tempo throughout the op.
If the burpee's aggressive impact puts too much stress on your system, substitute with sprawls instead. Same training effect, lower wear on the chassis.