Workout of the day

The workout of the day consists of:

For time:

  • 7 Pull-Ups
  • 7 Dips (can use bars or rings)
  • 7 Burpees
  • 7 Knees to Elbows
  • 50 Double-Unders (or 100 Single-Unders for scaling)
  • 14 Pull-Ups
  • 14 Dips (can use bars or rings)
  • 14 Burpees
  • 14 Knees to Elbows
  • 50 Double-Unders (or 100 Single-Unders for scaling)
  • 21 Pull-Ups
  • 21 Dips (can use bars or rings)
  • 21 Burpees
  • 21 Knees to Elbows
  • 50 Double-Unders (or 100 Single-Unders for scaling)

Scaling

  • Use banded pull-ups or ring rows if unable to perform strict pull-ups.
  • Perform bench dips if bar dips are too challenging or if no dip station is available.
  • Step back burpees can be performed by those needing a lower-impact option.
  • Hanging knee raises can be done as a scale for knees to elbows, with focus on form and control.

No equipment

For those without equipment:

  • 7 Table Pull-Ups (using sturdy table)
  • 7 Chair Dips
  • 7 Burpees
  • 7 V-Ups (as a substitute for knees to elbows)
  • 100 Line Hops (as a substitute for jump rope) Repeat sequence with 14 and then 21 repetitions.

Warmup

3 rounds not for time of:

  • 200m Jog (or 1 min of high knees if no room)
  • 10 Scap Pull-Ups
  • 10 Box Dips (can use a bench or chair)
  • 10 Jumping Burpees (focus on soft landing)
  • 10 Hanging Knee Raises (can use a towel or rope if no bar available)
  • 30 seconds of jump rope or simulated rope jumps

Cooldown

2 rounds of:

  • 1 minute Child’s Pose
  • 1 minute Pigeon Pose (each side)
  • 1 minute Upward Dog
  • 1 minute seated Forward Bend
  • 2 minutes of deep breathing or meditation.