Workout of the day

The workout of the day consists of:

7 rounds for time of:

  • Bench press 100% BW
  • Pull-ups

Scaling

For beginners or intermediates:

  • Bench press at 50-75% BW (scale as needed)
  • Assisted pull-ups or body rows
  • Reduce number of rounds if necessary

For RX athletes:

  • Bench press at 100% BW
  • Strict pull-ups
  • Complete all 7 rounds

No equipment

For those without equipment:

  • Substitute bench press with push-ups (increase reps as needed)
  • Substitute pull-ups with bodyweight rows using a sturdy table or doorframe rows with a towel

Warmup

  • 200m jog
  • Dynamic stretches (leg swings, arm circles)
  • 20 air squats
  • 10 push-ups
  • 5 pull-up negatives
  • 60 seconds of plank hold

Cooldown

  • Light stretching for the chest, back, and arms
  • Foam rolling for the legs and back
  • 3-5 minutes of deep breathing or meditation