Burpees and Double Unders Pacing Test

This Saturday’s workout is a tough couplet of burpees and double unders, with a high volume of both movements. The main objective is to find a consistent pace you can sustain across all rounds—avoid the temptation to start fast and burn out early. Going too hard on the burpees in the beginning will only leave you struggling later, so aim for steady effort from the start.

You’re encouraged to adjust the reps to match your current fitness level. Each round should take no more than 10 minutes, so scale as needed to stay within that time frame. For the double unders, if you're already efficient, 200 reps won’t take long—especially in the first round when you're fresh. If you're still learning double unders, use the first round to measure how many you can complete (or attempt) in five minutes, then stick to that same number in rounds two and three. Alternatively, you can do single unders at the same volume.

For burpees, we’ll perform athletic burpees unless you have an injury. In that case, reduce the reps or substitute with full-body rocks as needed. The priority is movement quality and pacing—finish strong, not on your hands and knees.

See you all in group classes, on the zoom, or in the open gym.

Cheers,
Big Cat

Warm up

1 min each:

- Side plank L
- Skipping (Single Unders)
- OS push-ups
- Centre plank
- Side + Side+ skip
- Full body rocks
- Side plank R
- Cross-overs
- Get-ups
- DU or DU attemps

Tech

- Burpee
- DU

WOD

3 rounds:

- 40 burpees
- 200 DU

Cool Down