Workout of the day
Get ready to elevate your heart rate and test your endurance with this high-paced workout. It’s designed to push you to your limits while keeping things varied and interesting. Perfect for a vigorous start to your weekend!
The workout of the day consists of:
12 rounds for time of:
- 30 seconds SkiErg
- 30 seconds Double Unders
- 30 seconds Box Jumps (24/20 in, 60/50 cm)
- 60 seconds Rest
Scaling
- For beginners:
- Reduce rounds to 6-8
- Substitute Single Unders for Double Unders
- Substitute Step-Ups for Box Jumps
- For intermediate athletes:
- Perform 10 rounds if needed
- Substitute every 3 rounds Double Unders with Single Unders if needed
- For RX athletes:
- Increase the rounds to 14-16 for an added challenge
No equipment
- If you don’t have a SkiErg:
- Substitute with 30 seconds of High Knees or Mountain Climbers
- If you don’t have a jump rope:
- Substitute Double Unders with Lateral Hops over a line or object
- If you don’t have a box:
- Perform Tuck Jumps instead
Warmup
- 5 minutes of light jogging or brisk walking
- 3 rounds of:
- 10 Arm Circles (each direction)
- 10 Walking Lunges
- 10 Scapular Push-ups
- 30 seconds of Jump Rope practice (alternating feet)
Cooldown
- 3 minutes of slow walking around the room to bring down the heart rate
- 2 rounds of:
- 30 seconds Seated Forward Bend
- 30 seconds Pigeon Pose (each side)
- 30 seconds Child’s Pose
- Finish with some deep breathing exercises for 1-2 minutes
