Workout of the day

Get ready to kick off your Sunday with an invigorating workout that’s guaranteed to make you sweat! This routine balances cardio, strength, and endurance, hitting all the major muscle groups. Whether you’re a beginner, intermediate, or RX athlete, we’ve got scaleable options to ensure you get the most out of your workout. Let’s crush it!

The workout of the day consists of:

4 rounds for time of:

  • 400 meters Run
  • 15 Push Press (80 lb / 36 kg)
  • 10 Overhead Squats (80 lb / 36 kg)
  • 20 Push-Ups

Scaling

Beginner

  • 400 meters walk/jog
  • 15 Push Press (40 lb / 18 kg)
  • 10 Overhead Squats (PVC pipe or broomstick)
  • 15 Knee Push-Ups

Intermediate

  • 400 meters Run
  • 15 Push Press (60 lb / 27 kg)
  • 10 Overhead Squats (60 lb / 27 kg)
  • 20 Knee Push-Ups

RX

  • As prescribed

No equipment

  • For Push Press: Use filled water jugs or a backpack
  • For Overhead Squats: Use a broomstick or PVC pipe
  • For Push-Ups: Perform them against a wall or on an elevated surface

Warmup

  1. 400m light jog or 2 minutes of high knees
  2. 10 arm circles (each direction)
  3. 10 PVC pass-throughs or band pull-aparts
  4. 10 air squats
  5. 10 scapula push-ups

Cooldown

  1. 400m easy jog or 2 minutes of walking
  2. 5-minute stretching:
    • Hamstring stretch (1 min per leg)
    • Shoulder stretch (1 min per side)
    • Triceps stretch (1 min per side)