Workout of the day
Good morning, team! It’s Friday, and that means it’s time for our Friday Fire-Up! We’re going to blaze through 5 rounds that test your strength and stamina. Get ready to lift, jump, and push your way to the finish line. Let’s end this week with a bang and set the tone for a powerful weekend. Get pumped, get ready, and let’s crush this!
The workout of the day consists of:
5 rounds for time:
- 10 Clusters (95 lbs / 43 kg for men, 65 lbs / 29 kg for women)
- 100 Single-unders
Scaling
Intermediate: Reduce weight to (75 lbs / 34 kg for men, 55 lbs / 25 kg for women) and perform 80 Single-unders.
Beginners: Perform with dumbbells (25 lbs / 11 kg each hand for men, 15 lbs / 7 kg each hand for women) or do thrusters and perform 60 Single-unders.
No equipment
No equipment: Substitute clusters for burpees and Single-unders for jumping jacks. Perform 10 burpees and 50 jumping jacks per round.
Warmup
3 rounds of:
- 200m jog
- 20 jumping jacks
- 10 air squats
- 5 yoga push-ups
- 30 seconds of wrist and ankle mobility
Cooldown
3 rounds of:
- 1 minute of walking
- 30 seconds of each: calf stretch, hamstring stretch, shoulder stretch
- Deep diaphragmatic breathing for 2 minutes
