Workout of the day

Welcome to today’s high-intensity workout, designed to challenge your strength, stamina, and endurance! You’ll be pushing your limits as you tackle strict muscle-ups, handstand push-ups, a 400-meter run, and walking lunges. This 15-minute AMRAP is not just about speed, but maintaining excellent form and pushing through fatigue. Remember, every rep and every step is a chance to become stronger. Stay focused, stay determined, and let’s see how many rounds you can crush!

The workout of the day consists of:

Complete as many rounds as possible in 15 minutes of:

  • 2 Strict Muscle-Up
  • 4 Strict Handstand Push-Up
  • 400 meters Run
  • 20 Walking Lunge (10 per leg)

Scaling

  • Strict Muscle-Up: Use band-assisted muscle-ups or substitute with 4 strict pull-ups and 4 ring dips.
  • Strict Handstand Push-Up: Perform pike push-ups or regular push-ups.
  • 400m Run: Scale down to a 200m run or a 500m row.
  • Walking Lunges: Perform static lunges or air squats if lunges are too challenging.

No equipment

  • Strict Muscle-Up: Substitute with 6 pull-ups and 6 push-ups (use any sturdy bar or table edge for pull-ups).
  • Strict Handstand Push-Up: Pike push-ups or regular push-ups should be performed instead.
  • 400m Run: Do high knees in place for 2 minutes or substitute with 2 minutes of jump rope, if available.
  • Walking Lunges: Use air squats (1:1 ratio) instead of lunges.

Warmup

  1. 400m Jog: Get the blood flowing and muscles warm.
  2. Dynamic Stretching (~5 minutes):
  • Arm Circles
  • Leg Swings
  • Lunges with a twist
  1. Skill Work: (10 minutes):
  • Muscle-Up Technique
  • Handstand Push-Up Scaling Options (Kicking up against a wall, pike push-ups, etc.)

Cooldown

  1. 400m Easy Jog or Walk: Help lower your heart rate.
  2. Static Stretching (~5 minutes):
  • Hamstring Stretch
  • Shoulder Stretch
  • Quad Stretch
  1. Breathing Exercises (3 minutes): Focus on deep, controlled breathing to help with recovery.