Workout of the day

The workout of the day consists of:

3 rounds for time of: 10 Overhead Squats (Men: 135 lb / 62 kg, Women: 95 lb / 44 kg) 50 feet Bear Crawl 15 Kettlebell Swings (Men: 1.5 pood / 24 kg, Women: 1 pood / 16 kg) 50 feet Bear Crawl 20 Burpees 50 feet Bear Crawl

Scaling

Scaled Options:

  • Overhead Squats: Reduce weight (Men: 75 lb / 35 kg, Women: 55 lb / 25 kg) or use PVC pipe for form practice
  • Bear Crawl: Reduce distance to 25 feet if needed
  • Kettlebell Swings: Use a lighter kettlebell (Men: 1 pood / 16 kg, Women: 0.75 pood / 12 kg) or a dumbbell
  • Burpees: Step back and up instead of jump

No equipment

No Equipment Alternative:

  • Overhead Squats: Use a broomstick or perform air squats for form
  • Bear Crawl: Standard bear crawl, no modification needed
  • Kettlebell Swings: Perform broad jumps or vertical jumps for explosive movement
  • Burpees: Standard burpees, no modification needed

Warmup

Warm-up:

  • 400m Jog
  • Dynamic stretches (leg swings, arm circles)
  • 10 PVC pipe overhead squats
  • 5 Bear crawl steps forward and backward
  • 10 Russian kettlebell swings with a light KB
  • 5 Burpees
  • 10 Good mornings with a PVC pipe

Cooldown

Cool-down:

  • 200m Walk
  • Static stretches (hamstrings, calves, quads, shoulders)
  • Foam rolling (back, legs)
  • Child’s pose for 1 minute
  • Pigeon pose each side for 45 seconds