Workout of the day

Are you ready to take your fitness to the next level? Today’s ‘Terrific Tuesday Challenge’ is designed to push you to your limits with a series of movements that will test your strength, endurance, and mental toughness. Let’s crush it together!

The workout of the day consists of:

For time:

  • 20 Calories Row
  • 30 Wall Balls (20 lbs / 9 kg)
  • 20 Toes-to-Bar
  • 30 Box Jumps (24 inches / 61 cm)
  • 20 Sumo Deadlift High Pulls (115 lbs / 52 kg)
  • 30 Burpees
  • 20 Shoulder-to-Overhead (135 lbs / 61 kg)
  • 20 Calories Row

Scaling

  • Row: Scale to 15 calories or substitute 20 calorie bike.
  • Wall Balls: Use a lighter ball (14 lbs / 6 kg) or perform goblet squats.
  • Toes-to-Bar: Perform hanging knee raises or lying leg raises.
  • Box Jumps: Scale to a lower box (20 inches / 51 cm) or perform step-ups.
  • Sumo Deadlift High Pulls: Reduce the weight (75 lbs / 34 kg)
  • Shoulder-to-Overhead: Lower weight (95 lbs / 43 kg) or perform push presses with dumbbells.

No equipment

  • Row: Substitute running for 200 meters
  • Wall Balls: Use a backpack filled with books or jug of water for squats
  • Toes-to-Bar: Perform V-ups
  • Box Jumps: Use a sturdy chair or bench for step-ups
  • Sumo Deadlift High Pulls: Use a filled backpack for the movement
  • Shoulder-to-Overhead: Use water jugs or backpacks for presses

Warmup

  1. 5 minutes of light jogging or jump rope
  2. Dynamic stretches (leg swings, arm circles, hip rotations) - 2 minutes
  3. 2 Rounds of:
    • 10 Air Squats
    • 10 Pass Throughs with PVC Pipe or Broom Stick
    • 10 Scapular Pull-Ups
    • 10 Inchworms

Cooldown

  1. Slow jog or walk for 5 minutes
  2. Stretching (held for 20-30 seconds each):
    • Hamstring Stretch
    • Quad Stretch
    • Shoulder Stretch
    • Tricep Stretch
    • Calf Stretch
    • Hip Flexor Stretch
  3. Deep breathing exercises to bring your heart rate down