Workout of the day

Happy Friday athletes! Get ready to tackle ‘Friday Frenzy’ - a workout that’s sure to end your week with a bang and leave you feeling accomplished. Remember to focus on maintaining proper form over speed, and let’s finish strong!

The workout of the day consists of:

10 rounds for time of:

  • 6 Pull-Ups
  • 12 Kettlebell Swings (53/35 lb or 24/16 kg)
  • 24 Double-Unders

Scaling

  • Beginner: Reduce reps and use banded pull-ups or ring rows.
  • Intermediate: Use lighter kettlebells (35/26 lb or 15/12 kg).
  • RX: As prescribed, ensuring technique and form is maintained.

No equipment

For those without equipment: Substitute pull-ups with bodyweight rows using a sturdy table, kettlebell swings with a backpack filled with books for weight and double-unders with jumping jacks.

Warmup

7-minute AMRAP of:

  • 20 Jumping Jacks
  • 10 Ring Rows
  • 10 Russian Kettlebell Swings (light weight)
  • 30 Single-Unders
  • 5 Inchworms with push-up

Cooldown

3 rounds of:

  • 45-second Pigeon Pose (each side)
  • 45-second Butterfly Stretch
  • 1 minute Foam Roll (back and shoulders)