Workout of the day

The workout of the day consists of:

Complete max reps in 20 minutes of:
20 calorie Row
30 Burpees
40 Clusters (95 lb / 43 kg for men, 65 lb / 29 kg for women)
50 Toes to Bar
100 ft Overhead Lunge (45 lb / 20 kg for men, 25 lb / 11 kg for women)
150 ft Sprint

Scaling

Scale options:

• Reduce the weight for clusters and lunges
• Substitute knees to elbows or hanging knee raises for toes to bar
• Reduce the row calories if necessary

No equipment

Alternatives for no equipment:

• Substitute row with 1-minute high knees on spot
• Substitute clusters with air squats or squat jumps
• Substitute overhead lunges with bodyweight lunges
• Substitute sprint with 30-second max effort running on spot

Warmup

Warm-up:

• 5 minutes easy rowing or jogging
• Dynamic stretches (leg swings, arm circles)
• 2 rounds of: – 10 light kettlebell swings – 10 air squats – 5 burpees – 5 sit-ups

Cooldown

Cooldown:

• 5 minutes easy rowing, jogging, or walking
• Stretching: – Hamstrings – Quads – Shoulders – Core