Workout of the day

Ready for a challenge? Today’s WOD is “Tuesday Triple Threat”! Get ready to sweat and push your limits with this intense combo of running, kettlebell swings, and pull-ups. This workout will test your endurance, strength, and determination. Let’s crush it together!

The workout of the day consists of:

5 Rounds for Time:

  • 800 meters Run
  • 30 Kettlebell Swings (2 pood / 70 lbs / 32 kg)
  • 30 Pull-Ups

Scaling

  1. Kettlebell Swings: Use a lighter weight (24 kg / 53 lbs, 16 kg / 35 lbs)
  2. Pull-Ups: Use a band for assistance, or perform jumping pull-ups or ring rows
  3. Running: Reduce distance to 400 meters or 200 meters, or substitute with 800m rowing or 50/40-calorie bike

No equipment

  1. Kettlebell Swings: Use a backpack filled with books or water bottles for weights
  2. Pull-Ups: Do inverted rows using a sturdy table, or perform push-ups if no bar is available
  3. Running: High knees or jogging in place if space or treadmill is not available

Warmup

  1. Jump Rope - 3 minutes or Marching in Place
  2. Dynamic Stretching:
    • Arm Circles: 10 forward, 10 backward
    • Leg Swings: 10 each leg
  3. 10 Goblet Squats (Use a kettlebell or just body weight)
  4. 10 Scapular Pull-Ups
  5. 5 Inchworms to Push-Up

Cooldown

  1. 5-minute Light Jog or Walk
  2. Static Stretching:
    • Forward Fold: 1 minute
    • Pigeon Pose: 1 minute each side
    • Child’s Pose: 1 minute
    • Shoulder Stretch (cross body): 1 minute each side