Workout of the day
Get ready to challenge your endurance and power with this intense and dynamic workout that’s fit for a Sunday! This WOD will test your running, explosive strength, and bodyweight exercises. Let’s slam through it!
The workout of the day consists of:
Complete as many rounds as possible in 15 minutes of:
- 200 meters Run
- 15 Wall Ball (20 lbs/9 kg)
- 12 Burpee Pull-Up
Scaling
- For the 200 meters run, scale to 100 meters if needed.
- For Wall Balls, use a lighter weight like 14 lbs/6 kg or 10 lbs/4 kg.
- Substitute Burpee Pull-Ups with Burpees or Jumping Pull-Ups if you cannot perform the full movement.
No equipment
- Substitute the 200 meters run with 1 minute of high knees or marching in place.
- Replace Wall Balls with air squats if you don’t have a ball.
- For Burpee Pull-Ups, you can perform regular burpees or burpees with a jump onto a sturdy chair or step.
Warmup
5 minutes of light jogging or brisk walking Dynamic Stretches (5 minutes):
- Arm Circles
- Leg Swings
- Hip Circles 2 Rounds of:
- 10 Air Squats
- 10 Push-ups
- 10 Lunges (5 each leg)
Cooldown
3 minutes of walking to lower the heart rate Stretching (5 minutes):
- Standing Quad Stretch
- Hamstring Stretch
- Shoulder Stretch
- Lat Stretch
