Bert workout

Bert Crossfit Workout

Overview of the Bert Workout

The Bert workout is named after U.S. Marine Cpl. Albert Gettings, who was killed in action in Iraq in 2006. The workout was created in his honor and is often performed on Memorial Day. Bert is a hero workout, which means it is a particularly challenging workout that honors a fallen hero. The Bert workout is a high-intensity workout that involves a combination of weightlifting and bodyweight exercises. It is a long workout that requires a lot of endurance and mental toughness.

Bert Workout Description

  • 50 burpees
  • 400-meter run
  • 100 push-ups
  • 400-meter run
  • 150 walking lunges
  • 400-meter run
  • 200 air squats
  • 400-meter run
  • 150 walking lunges
  • 400-meter run
  • 100 push-ups
  • 400-meter run
  • 50 burpees

The workout is timed, and the goal is to complete it as quickly as possible. The recommended weight for the workout is bodyweight, and there are no prescribed weights for the movements.

Bert Workout Variations and Scaling Options

The Bert workout is a challenging workout that may not be suitable for everyone. Here are some common scaling options for those who need them:

  • Reduce the number of reps for each movement
  • Perform the workout with a partner
  • Use a lighter weight for the lunges and squats
  • Replace the burpees with jumping jacks or another bodyweight movement
  • Replace the push-ups with knee push-ups or another pressing movement

Scaling options should be used to ensure that the workout is challenging but still doable.

Bert Workout Tips and Strategies

Here are some tips for completing the Bert workout efficiently and safely:

  • Pace yourself: The Bert workout is a long workout that requires a lot of endurance. Pace yourself from the beginning to avoid burning out too quickly.
  • Break up the reps: Breaking up the reps into smaller sets can help you stay fresh and avoid fatigue.
  • Focus on form: Proper form is essential for preventing injury and getting the most out of the workout. Make sure you are performing each movement correctly.
  • Use the run as a recovery: The runs in the Bert workout can be used as a chance to catch your breath and recover before the next set of exercises.

Bert Workout Athlete Performance

The Bert workout is a challenging workout that requires a lot of endurance and mental toughness. Here are some average times for different levels of athletes:

  • Beginner: 50-60 minutes
  • Intermediate: 40-50 minutes
  • Advanced: 30-40 minutes

Conclusion

The Bert workout is a challenging workout that honors a fallen hero. It is a long workout that requires a lot of endurance and mental toughness. Scaling options should be used to ensure that the workout is challenging but still doable. Proper form is essential for preventing injury and getting the most out of the workout. The Bert workout is a great way to challenge yourself and pay tribute to a fallen hero.