Workout of the day

Get set to sculpt your core and build upper body strength with the challenging 10 Rounds for Time workout. Each round consists of 9 V-Ups, 6 Hand Release Push-Ups, and 3 Strict Pull-Ups. This routine promises to target multiple muscle groups while testing your endurance and stamina. Whether you’re aiming for speed or focusing on perfect form, this workout is sure to leave you feeling accomplished and energized. Get ready to embrace the burn and crush your fitness goals with determination and grit.

The workout of the day consists of:

10 rounds for time:

  • 9 V-Ups
  • 6 Hand Release Push-Ups
  • 3 Strict Pull-Ups

Scaling

  • Beginners: Reduce the rounds to 5.
  • Intermediates: Perform the workout as prescribed.
  • RX: Add a weight vest or increase the strict pull-up reps to 5.

No equipment

For those without a pull-up bar:

  • 3 Strict Table Rows (using a sturdy table)
  • 6 Chair Dips (instead of hand release push-ups)
  • 9 Sit-Ups (in place of V-Ups)

Warmup

5-minute AMRAP (As Many Rounds As Possible):

  • 10 Jumping Jacks
  • 5 Inchworms with a push-up
  • 10 Alternating Lunges
  • 5 Scap Pull-Ups 2 rounds:
  • 15-Second Hollow Hold
  • 15-Second Superman Hold

Cooldown

3 Rounds:

  • 30 seconds Child’s Pose
  • 30 seconds Cobra Stretch
  • 30 seconds Cross-body Shoulder Stretch (each arm)
  • 30 seconds Pigeon Pose (each leg)