Workout of the day

The workout of the day consists of:

Complete as many rounds as possible in 15 minutes of: 60 Jump Rope (Single) 5 calories Row 10 Push Jerks (34 lb/15 kg)

Scaling

Scale the number of jump rope singles and push jerks as needed, and rowing can be substituted with a 200m run. Adjust the push jerk weight to an appropriate level, maintaining form and safety.

No equipment

If no equipment is available: Substitute jump rope with jumping jacks. Replace rowing with burpees or high knees. Perform push jerks with a backpack or other household items to simulate the weight.

Warmup

5 minutes of light cardiovascular activity (e.g., jogging, rowing) followed by dynamic stretching: arm circles, leg swings, hip circles, and gentle torso twists.

Cooldown

5 minutes of walking followed by static stretching focusing on shoulders, quads, hamstrings, and calves.