Workout of the day
The workout of the day consists of:
Complete as many rounds as possible in 35 minutes of:
- 400-meter run
- 15 Kettlebell Swings (24/16 kg, or 53/35 lbs)
- 10 Pull-ups
- 15 Wall Balls (9/6 kg, or 20/14 lbs)
Scaling
Scale options for the workout:
- Kettlebell Swings: Use a lighter kettlebell or a dumbbell if necessary.
- Pull-ups: Use a band for assistance, perform jumping pull-ups or ring rows.
- Wall Balls: Use a lighter ball or perform thrusters with a lighter dumbbell.
For beginners, reduce the reps and consider shortening the running distance if needed.
No equipment
Options without equipment:
- Substitute the 400-meter run with 2 minutes of high-knees or jumping jacks.
- Kettlebell swings can be replaced with supermans.
- Pull-ups can be substituted with body rows using a sturdy table or doorframe pulls with a towel.
- Wall Balls can be replaced with air squats or squat jumps.
Warmup
3 rounds of:
- 200-meter jog (easy pace)
- 10 air squats
- 10 kettlebell deadlifts (use light weight to focus on form)
- 5 kip swings on the pull-up bar
Dynamic stretching:
- Leg swings (10 per leg)
- Arm circles (10 forward, 10 backward)
- Torso twists (10 per side)
Cooldown
2 rounds of:
- 400-meter walk
- Foam roll legs and back for 5 minutes
Stretching:
- Hamstring stretch (30 seconds per side)
- Quad stretch (30 seconds per side)
- Shoulder stretch (30 seconds per side)
- Lat stretch (30 seconds per side)
