The “Bert” Workout: A CrossFit Classic
If you’re a CrossFit enthusiast, you’ve probably heard of the “Bert” workout. It’s a classic WOD (workout of the day) that has become a benchmark for many CrossFit athletes. But what exactly is the Bert workout, and why is it so popular? In this article, we’ll take a closer look at the Bert workout, its history, and how you can incorporate it into your training routine.
What is the Bert Workout?
The Bert workout is a CrossFit Hero WOD named after U.S. Marine Cpl. Albert Gettings, who was killed in action on Jan. 5, 2006, while conducting combat operations in Fallujah, Iraq. The workout was created in his honor and is meant to be a tribute to his sacrifice.
The Bert workout consists of the following:
- 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 meant to be done for time, with the goal being to complete it as quickly as possible.
Why is the Bert Workout So Popular?
The Bert workout has become popular among CrossFit athletes for several reasons. First and foremost, it’s a challenging workout that requires a combination of strength, endurance, and mental toughness. It’s also a tribute to a fallen hero, which adds an emotional element to the workout.
In addition, the Bert workout is a great way to test your fitness level and track your progress over time. Many CrossFit gyms use the Bert workout as a benchmark WOD, which allows athletes to see how they’ve improved over the course of weeks, months, or even years.
How to Incorporate the Bert Workout into Your Training Routine
If you’re interested in trying the Bert workout for yourself, there are a few things to keep in mind. First and foremost, it’s a challenging workout that requires a high level of fitness. It’s not recommended for beginners or those who are new to CrossFit.
Before attempting the Bert workout, make sure you’ve built up a solid foundation of strength and endurance through regular CrossFit training. You should also be familiar with the various exercises involved in the workout, such as burpees, push-ups, and air squats.
When you’re ready to try the Bert workout, start by doing a thorough warm-up that includes dynamic stretching and mobility exercises. Then, set a goal for yourself in terms of how quickly you want to complete the workout.
During the workout, pace yourself and don’t go out too fast in the beginning. The Bert workout is a long and grueling one, and you’ll need to conserve your energy if you want to finish strong.
Summary
The Bert workout is a classic CrossFit Hero WOD that has become popular among athletes for its challenging nature and tribute to a fallen hero. If you’re interested in trying the Bert workout for yourself, make sure you’ve built up a solid foundation of strength and endurance through regular CrossFit training. During the workout, pace yourself and don’t go out too fast in the beginning. With practice and dedication, you can conquer the Bert workout and improve your fitness level in the process.
FAQs
1. Is the Bert workout suitable for beginners?
No, the Bert workout is not recommended for beginners or those who are new to CrossFit. It’s a challenging workout that requires a high level of fitness and familiarity with the various exercises involved.
2. How long does the Bert workout typically take to complete?
The time it takes to complete the Bert workout can vary depending on the athlete’s fitness level and experience. However, most athletes aim to finish the workout in under an hour.
3. Can I modify the Bert workout if I can’t do all the exercises?
Yes, you can modify the Bert workout to suit your fitness level and ability. For example, you can do modified push-ups or lunges if you’re unable to do the full exercise.
4. How often should I do the Bert workout?
The Bert workout is a challenging WOD that should not be done too frequently. It’s recommended that you do the Bert workout no more than once every few months to allow your body time to recover.
5. Can I do the Bert workout at home?
Yes, you can do the Bert workout at home if you have the necessary equipment and space. However, it’s recommended that you do the workout under the guidance of a certified CrossFit coach to ensure proper form and technique.
