Workout of the Day

Shake Out & Finish Strong

Written By Charleh Knighton  |  Box Jumps 

For Time:

Bar-Facing Burpees
Airbike Calories

rest 3:00

21-15-9 Chest-to-Bar Pull-ups
Box Jumps (24/20 inches)


WODprep Strategy Top Tips:

When it comes to bar-facing burpees, find a rhythm that you can maintain throughout the workout. You don’t have to rush through them. Consider a method like stepping up and down or doing a controlled jump-back and jump-in technique. Find what works best for you.

Now, for the Airbike calories, we want to maintain a steady effort without going all-out. It’s important to find a pace that allows you to recover slightly while still making progress. Avoid starting too fast and hitting a wall later on.

If the burpees or Airbike calories become challenging, don’t hesitate to break up the reps into smaller sets. Listen to your body and adjust accordingly. It’s better to pace yourself and maintain a consistent effort.

Once you reach the round of 21 reps, it’s time to push the pace a bit. Dig deep and give it an extra push. You’re almost there!

After finishing the first couplet, take a full 3 minutes of rest. Use this time to catch your breath, shake out your arms and legs, and mentally prepare for the next part of the workout.

Moving on to the second couplet, we want to approach it strategically. If you can do the chest-to-bar pull-ups unbroken, go for it. But if that seems challenging, consider breaking it up into smaller, manageable sets. You can try breaking the 21 reps into 11-5-5 or 7-7-7, for example.

When it comes to box jumps, focus on efficient movement to conserve energy. Aim for a smooth, rhythmic jump and land softly on top of the box. Remember to breathe steadily and maintain a consistent pace.

As you reach the final round of 9 reps, give it your all and push through the fatigue. This is where mental toughness comes into play. Embrace the discomfort and finish strong!


Box jumps maybe simple, but with practice, you can crush workouts with a few extra tips:

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