Workout of the day

The workout of the day consists of:

For Time:

  • 50 Burpee Pull-Ups

Break the reps into as many sets as needed, but aim to keep rest periods short and maintain intensity.

Scaling

Scaled Version:

  • For beginners: Reduce reps to 30 or as appropriate
  • Intermediates: Perform with kipping if needed
  • RX: As prescribed

Weight Scale (none for this bodyweight exercise)

No equipment

No Equipment Variant:

  • Perform burpees followed by a vertical jump to mimic the pull-up motion
  • Substitute pull-ups with resistance band pull-downs or towel row if you have a sturdy surface to wrap the towel around

Warmup

Warm-Up (10 minutes):

  • 3 minutes light cardiovascular exercise (e.g., jogging, rowing)
  • Dynamic stretches: arm circles, leg swings (10 reps each direction)
  • Specific warm-up: 2 sets of 5 burpees and 5 jumping pull-ups (or ring rows) with rest in between.

Cooldown

Cool-Down (10 minutes):

  • Walk or light jog to bring the heart rate down gradually
  • Static stretching focussing on the shoulders, lats, and hamstrings
  • 1-2 minutes of deep breathing or meditation to help recovery