Workout of the day

Ready for a challenge? This Functional Fitness Friday WOD is designed to test your strength, coordination, and stamina. Push your limits with a mix of upper body, lower body, and core exercises. Let’s see how many rounds you can crush in 25 minutes! Stay focused, move efficiently, and give it your all!

The workout of the day consists of:

Complete as many rounds as possible in 25 minutes of:

  • 8 Handstand Push-ups
  • 8 Box Jumps (30 inches / 76 cm)
  • 1 Rope Climb (15 feet / 4.5 meters)
  • 15 Kettlebell Swings (53 lbs / 24 kg)

Scaling

  1. Handstand Push-ups
    • Pike Push-ups
    • Dumbbell Shoulder Press (25 lbs / 11 kg) for beginners
    • Box Handstand Push-ups for intermediates
  2. Box Jumps
    • Lower the height to 20 inches / 51 cm
    • Step-ups
  3. Rope Climbs
    • Rope lowers or pulls from a lying position
    • Substitute 5 strict Pull-ups or 10 Ring Rows
  4. Kettlebell Swings
    • Use a lighter kettlebell (35 lbs / 16 kg for beginners)
    • Russian Kettlebell Swings

No equipment

  1. Handstand Push-ups
    • Pike Push-ups from the floor or using a chair
  2. Box Jumps
    • Use sturdy steps or any elevated platform at home
  3. Rope Climb
    • Towel pull-ups using a sturdy towel draped over a door
  4. Kettlebell Swings
    • Use any household object with a handle, like a heavy backpack or water jug

Warmup

  1. 3 minutes of light jogging or jumping jacks
  2. 2 rounds of:
    • 10 PVC pass-throughs
    • 10 Air Squats
    • 10 Scapula Push-ups
  3. 2 rounds of:
    • 5 Wall Walks or modified Handstand Holds
    • 10 Box Step-ups
    • 5 Ring Rows

Cooldown

  1. 3 minutes of light jogging or walking
  2. 2 rounds of:
    • 10 Cat-Cow stretches
    • 10 Shoulder Pass-throughs with PVC
    • 30-second Forward Fold
  3. 30-second Couch Stretch (each leg)
  4. 30-second Chest Stretch against a wall (each side)