Workout of the day
We’re turning up the intensity with a little bit of everything—jumping, climbing, pushing, and crunching. Get ready for a well-rounded challenge!
The workout of the day consists of:
5 Rounds for Time:
- 20 Double Unders
- 1 Rope Climb (15-foot)
- 15 Push-ups
- 20 Sit-ups
Scaling
Scale DUs to 60 Single Unders or 40 Plate Hops.
Rope Climb can be scaled to 5 Rope Lowers or 10 Strict Pull-ups.
Push-ups can be scaled to Knee Push-ups or Incline Push-ups.
Sit-ups can be scaled to Crunches or Glute Bridges.
No equipment
Double Unders can be subbed with Jumping Jacks or High Knees if you have no jump rope.
If you don’t have a rope for climbs, use a sturdy towel draped over a pull-up bar for Rope Lowers.
For Push-ups, use sturdy tables or chairs for Incline Push-ups.
Sit-ups can be done on any comfortable surface or swapped for Leg Raises if needed.
Warmup
- Jump Rope: 2 minutes (easy pace)
- Dynamic Stretching (Arm Circles, Leg Swings): 5 minutes
- 5-minute AMRAP of:
- 5 Inchworms to Push-up
- 10 Air Squats
- 15 Jumping Jacks
Cooldown
- Light Jog or Walk: 3 minutes
- Foam Rolling for Calves, Shoulders, and Back: 5 minutes
- Static Stretching: 7 minutes
- Hamstring Stretch
- Shoulder Stretch
- Child’s Pose
