Workout of the day
Get ready for Wild Wednesday Wipeout! We’re hitting the ground running with a high-intensity sprint and bodyweight circuit designed to challenge your stamina and core strength. This workout will push you to your limits, so gear up, stay focused, and let’s smash through it!
The workout of the day consists of:
For time:
- 500 meters Sprint
- 50 Sit-Ups
- 50 Burpees
- 400 meters Sprint
- 40 Sit-Ups
- 40 Burpees
- 300 meters Sprint
- 30 Sit-Ups
- 30 Burpees
- 200 meters Sprint
- 20 Sit-Ups
- 20 Burpees
- 100 meters Sprint
- 10 Sit-Ups
- 10 Burpees
Scaling
Beginner:
- 250 meters Sprint
- 25 Sit-Ups
- 25 Burpees
- 200 meters Sprint
- 20 Sit-Ups
- 20 Burpees
- 150 meters Sprint
- 15 Sit-Ups
- 15 Burpees
- 100 meters Sprint
- 10 Sit-Ups
- 10 Burpees
- 50 meters Sprint
- 5 Sit-Ups
- 5 Burpees
Intermediate:
- 400 meters Sprint
- 40 Sit-Ups
- 40 Burpees
- 300 meters Sprint
- 30 Sit-Ups
- 30 Burpees
- 200 meters Sprint
- 20 Sit-Ups
- 20 Burpees
- 100 meters Sprint
- 10 Sit-Ups
- 10 Burpees
No equipment
- Sprints - High Knees or Butt Kickers in place for the same duration.
- Sit-Ups - Sub with Crunches or Bicycle Kicks.
- Burpees - Sub with Squat Jumps or Mountain Climbers.
Warmup
- Jump Rope - 3 minutes
- Dynamic Stretching Routine - 5 minutes
- Arm Circles 1 min
- Leg Swings 1 min
- Torso Twists 1 min
- Hip Circles 1 min
- Lunges 1 min
- 400 meters Easy Jog
Cooldown
- 400 meters Walk
- Static Stretching - 5 minutes
- Hamstring Stretch - 1 min
- Quad Stretch - 1 min
- Chest Stretch - 1 min
- Shoulder Stretch - 1 min
- Calf Stretch - 1 min
- Deep Breathing Exercises - 2 minutes
