Workout of the day
Alright, team! Today’s challenge is set, and it’s time to rise to the occasion. We’ve got a fierce and fast-paced workout ahead—7 rounds that will test your speed, strength, and grit. This is your moment to shine, to push beyond what you thought possible, and to celebrate every step, swing, and push-up along the way. Let’s get fired up, give it our all, and conquer this together. Ready to make every rep count? Let’s crush it!
The workout of the day consists of:
7 rounds for time of:
- 100-yard Sprint
- 12 Kettlebell Swings (24kg/53lb for men, 16kg/35lb for women)
- 7 Plyometric Push-Ups
Scaling
For beginners:
- Reduce the Kettlebell weight (12kg/26lb for men, 8kg/18lb for women)
- Substitute Plyometric Push-Ups with regular push-ups or knee push-ups
No equipment
For those without equipment:
- Instead of Kettlebell Swings, perform Broad Jumps or Air Squats
- Replace Plyometric Push-Ups with regular push-ups or if possible, clapping push-ups
Warmup
3 rounds of:
- 200 meters Llght Jog
- 10 Russian Kettlebell Swings (light weight)
- 5 Inchworms with a push-up
- 30 seconds Arm Circles (gradually increasing in size)
Cooldown
2 rounds of:
- 250 meters Walk
- 30 seconds each arm of Kettlebell Arm-bar Stretch
- 1 minute of Child’s Pose
- 1 minute of Cobra Pose
