Workout of the day

Hey Team! The Netherlands face Poland today in the UEFA European Football Championship! To celebrate, we’ve got a special workout just for you. Let’s channel our inner lions and give it our all. Go Oranje! Let’s do this! 🦁🧡 #GoNetherlands #RoaringLionChallenge #UEFAEuro2024

The workout of the day consists of:

For Time:

  1. 80 Burpees
  2. 70 Sit-Ups
  3. 60 Kettlebell Swings
    • 1.5 pood (24 kg) for men
    • 1 pood (16 kg) for women
  4. 50 Pull-Ups
  5. 40 Box Jumps
    • 24 inches for men
    • 20 inches for women
  6. 30 Handstand Push-Ups

Scaling

Beginner

  1. 40 Burpees
  2. 35 Sit-Ups
  3. 30 Kettlebell Swings (12 kg men / 8 kg women)
  4. 25 Jumping Pull-Ups
  5. 20 Step-Ups (20" men / 16" women)
  6. 15 Pike Push-Ups

Intermediate

  1. 60 Burpees
  2. 50 Sit-Ups
  3. 45 Kettlebell Swings (16 kg men / 12 kg women)
  4. 35 Banded Pull-Ups
  5. 30 Box Jumps (24" men / 20" women)
  6. 20 Handstand Push-Ups (use abmat)

No equipment

  1. Burpees - Step-Back Burpees
  2. Sit-Ups - Seated Knee Raises
  3. Kettlebell Swings - Seated Leg Extensions
  4. Pull-Ups - Wall Push-Ups
  5. Box Jumps - Seated Marches
  6. Handstand Push-Ups - Wall Push-Ups or Shoulder Taps

Warmup

  1. 5-Minute Light Jog or Jump Rope
    • Gradually increase your heart rate and get the blood flowing.
  2. Dynamic Stretching (5 minutes)
    • Arm Circles: 1 minute forward, 1 minute backward
    • Leg Swings: 1 minute each leg, front-to-back and side-to-side
    • Hip Circles: 1 minute each direction
    • Torso Twists: 1 minute

Cooldown

  1. Light Cardio (1 minute)

    • Slow jog or walk to gradually bring your heart rate down.

  2. Deep Breathing (1 minute)

    • Stand or sit comfortably, take deep breaths in through the nose and exhale slowly through the mouth.

  3. Full Body Stretching (4 minutes)

    • Hamstring Stretch (1 minute)

      • Sit with one leg extended and reach towards your toes. Hold for 30 seconds each leg.

    • Quadriceps Stretch (1 minute)

      • Stand on one leg, pull the other foot towards your glutes. Hold for 30 seconds each leg.

    • Chest and Shoulder Stretch (1 minute)

      • Stand in a doorway with arms at shoulder height, step forward to feel a stretch across the chest. Hold for 30 seconds each side.

    • Lower Back Stretch (1 minute)

      • Lie on your back, pull your knees to your chest, and gently rock side to side. Hold for 1 minute.