Workout of the day

Happy Wednesday Warriors! Get ready for ‘Midweek Metcon Mashup’, a workout that will test your endurance and get those muscles firing midweek. Push hard, but remember to maintain the integrity of your movements!

The workout of the day consists of:

Complete as many rounds as possible in 15 minutes of:

  • 7 Hand Release Push-Ups
  • 14 Air Squats
  • 7 Burpee Box Jump Overs (24"/20")

Scaling

Intermediate athletes can perform the workout as described. Beginners can scale it by:

  • Reducing the duration to 12 minutes.
  • Substituting Burpee Step-Overs for the Burpee Box Jump Overs.
  • Performing a scaled version of the push-up (on the knees or incline push-ups).

RX athletes can increase the box jump height to 30"/24" and add a weight vest for an additional challenge.

No equipment

For athletes without a box:

  • Substitute Burpee Box Jump Overs with Burpee Broad Jumps.

For those without any equipment:

  • Follow the scaled version of the workout and use Burpee Broad Jumps as a substitute for the box jumps.

Warmup

3 Rounds of:

  • 30 seconds Jumping Jacks
  • 15 seconds Samson Stretch each side
  • 10 Air Squats with 3 seconds hold at the bottom
  • 5 Push-Ups with 3 seconds hold at the top
  • 3 Burpees stepping up to a low height to prepare for box jumps

Cooldown

2 rounds of:

  • 1 minute Pigeon Pose each side
  • 30 seconds Child’s Pose
  • 1 minute Butterfly Stretch
  • 30 seconds Upward Dog Stretch