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
