Workout of the day
Get ready for a high-energy session with Sunday’s Sprint Smash! This workout will test your endurance and coordination with running and double-unders. We’ve got scalable options so everyone can join in the fun, whether you’re a beginner, intermediate, or an RX athlete. Lace up those shoes, grab your jump rope, and let’s get moving!
The workout of the day consists of:
6 rounds for time of:
- 800-meter run
- 80 double unders
Scaling
For Beginners:
- 400-meter run
- 80 single unders or 40 jumping jacks For Intermediate:
- 600-meter run
- 60 double unders or 80 single unders
No equipment
If you don’t have access to a jump rope, you can substitute double unders with:
- 120 line hops (side to side)
- 80 jumping jacks If you can’t go outside to run or don’t have a treadmill, you can substitute the run with:
- 4 minutes of high knees (in place)
- 4 minutes of running stairs
Warmup
- 5 minutes of light jogging or brisk walking
- 10 leg swings per leg (forward and sideways)
- 10 air squats
- 10 arm circles forward and backward
- 5-inch worms with a push-up
Cooldown
- 5 minutes of walking to cool down
- 10 minutes of stretching (focus on calves, hamstrings, quads, shoulders, and wrists)
- 3 deep breaths, holding each inhale and exhale for 5 seconds
