Workout of the day
Get ready for an intense challenge with Warrior Wednesday! This workout will test your strength, agility, and endurance across seven rounds. Each movement is designed to push you to your limits and beyond. Whether you’re climbing the rope or swinging the kettlebell, stay focused and keep moving! Let’s crush this workout together.
The workout of the day consists of:
7 rounds for time of:
- 1 Rope Climb
- 10 Wall Balls (20 lb / 9 kg)
- 15 Kettlebell Swings (1.5 pood / 24 kg)
- 20 Double Unders
Scaling
Rope Climb:
- Scale to 3 Rope Pulls (lying on the ground) if you can’t climb.
- Alternatively, 5 Strict Pull-Ups or 10 Ring Rows.
Wall Balls:
- Use a lighter medicine ball (14 lb / 6 kg or 10 lb / 4.5 kg).
- Squat to a box if having trouble with full squats.
Kettlebell Swings:
- Reduce weight to 1 pood / 16 kg or 0.75 pood / 12 kg.
- Perform Russian swings (eye level) instead of American swings (overhead).
Double Unders:
- Scale to 40 Single Unders.
- Do 20 Jumping Jacks if you can’t perform jump rope.
No equipment
Rope Climb:
- 5 Towel Rows (using a sturdy towel over a door).
- 10 Bent Over Rows (using filled backpacks or water jugs).
Wall Balls:
- 10 Thrusters with any weighted object (dumbbells, water jugs, or a backpack).
- 10 Jump Squats.
Kettlebell Swings:
- 15 Object Swings (using a bag with handles).
- 15 Jumping Jacks + 15 Air Squats as a combination.
Double Unders:
- Scale to 40 Lateral Hops (line or object on the ground).
- 20 Tuck Jumps.
Warmup
General:
- 200m Jog or 1 minute of High Knees
- 10 Arm Circles (each direction)
- 10 Leg Swings (each leg)
Specific warm-up:
- 2 Rounds of:
- 5 Air Squats
- 5 PVC Pass-Throughs
- 5 Kettlebell Deadlifts with a light weight
- 10 Single unders
Cooldown
Stretching:
- 1 minute Forward Fold
- 1 minute Shoulder Stretch (each side)
- 1 minute Hip Flexor Stretch (each side)
Cooldown:
- 200m Easy Jog or Walk
- 5 minutes Foam Rolling (Focus on Shoulders, Back, and Legs)
