Workout of the day

Get ready to stack up your skills, determination, and grit! We’re combining upper body strength, endurance, and some serious core work. Perfect way to hit the weekend grind!

The workout of the day consists of:

For time:

  • 5 Burpee Pull-Up
  • 30 meters Handstand Walk
  • 10 Burpee Pull-Up
  • 30 meters Handstand Walk
  • 15 Burpee Pull-Up
  • 30 meters Handstand Walk
  • 20 Burpee Pull-Up
  • 30 meters Handstand Walk
  • 25 Burpee Pull-Up
  • 30 meters Handstand Walk

Scaling

For those who might find this workout too challenging, here are a few scaling options to ensure you still get a great sweat on:

Burpee Pull-Up Scales:

  • Beginners:

    • Perform a burpee and end with a jump-to-target (e.g. touch a target positioned 1 foot above your max reach).

  • Intermediates:

    • Perform jumping pull-ups to lower the intensity.

Handstand Walk Scales:

  • Beginners:

    • Substitute with wall walks. Climb up a wall facing inwards to a height you can manage, then walk back down.

  • Intermediates:

    • Substitute with bear crawls (crawl on all fours).

No equipment

Burpee Pull-Up:

  • Total body extension (instead of burpees)
  • Towel pull-ups using a sturdy door and a towel (wrap a towel over the door and use for pull-up grip)

Handstand Walk:

  • Shoulder taps in a plank position (60 reps)
  • Pike walks (walk hands towards feet in a pike position, then back out)

Warmup

  1. General Warm-up (5 minutes):
  • Jogging in place
  • High knees
  • Arm circles (front and back)
  1. Dynamic Stretching (5 minutes):
  • Leg swings
  • Spiderman stretch
  • PVC pass-throughs
  1. Specific Warm-up (5 minutes):
  • Scap pull-ups (2 sets of 5 reps)
  • Handstand hold against the wall (3 sets of 20 seconds)
  • Burpees (1 set of 5 reps)

Cooldown

  1. Slow jog or walk (3-5 minutes)
  2. Couch stretch (2 minutes per side)
  3. Child’s pose (2 minutes)
  4. Seated forward fold (2 minutes)
  5. Shoulder stretch (1 minute per side)