Workout of the day

The workout of the day consists of:

For time:

  • 2000 meters Cycling (spin bike or road bike)
  • 1200 meters Run (approximately 0.75 miles)
  • 200 Double-unders
  • 800 meters Row
  • 400 meters Swim

Scaling

  • Reduce the cycling distance to 1000 meters
  • Run for 600 meters instead of 1200 meters
  • Perform 100 Single-unders if Double-unders are not achievable
  • Reduce the row distance to 400 meters
  • Replace the swim with additional 400 meters cycling if a pool is not available

No equipment

Bodyweight/Home version:

  • 400 meters of high knees in place of cycling
  • 600 meters actual run or 3 minutes of burpees to simulate the run
  • 200 line hops if a jump rope is not available
  • 400 meters of air rows (simulate rowing motion standing)
  • 400 meters of swim can be substituted with 3 minutes of mountain climbers or flutter kicks

Warmup

Warm-up (10 minutes total):

  • 3 minutes easy cycling
  • 2 minutes jogging
  • 20 jumping jacks
  • 10 leg swings per leg
  • 10 arm circles forward and backward
  • Dynamic stretches (lunges, butt kicks, high knees)

Cooldown

Cool-down (10 minutes total):

  • 3 minutes slow walk
  • 2 minutes light cycling
  • Stretching routine:
    • Hamstring stretch
    • Quad stretch
    • Calf stretch
    • Shoulder stretch
    • Tricep stretch
    • Gentle yoga poses (downward dog, cobra pose)