Workout of the day

It’s Friday! Get ready for a tough combination of endurance and strength work. You’ll complete 10 rounds of running, pulling, pushing, and squatting. Challenge your pace, but make sure to stay consistent through all 10 rounds. Let’s finish the week strong!

The workout of the day consists of:

10 rounds for time of:

  • 400-meter Run
  • 8 Pull-Ups
  • 16 Push-Ups
  • 24 Air Squats

Scaling

Scale Down:

  • Run: Substitute with 200 meters or 250-meter Row
  • Pull-ups: Perform Ring Rows or Jumping Pull-Ups
  • Push-ups: Perform on knees or elevated on a box
  • Air Squats: Reduce reps to 20 or use a support for balance

Scale Up:

  • Run: Increase to 500 meters
  • Pull-ups: Add weight or perform strict
  • Push-ups: Perform with feet elevated or add weight
  • Air Squats: Add weight with a vest or dumbbells

No equipment

For those without equipment:

  • Substitute Pull-Ups with Towel Rows (looping a towel over a sturdy bar)
  • Substitute Push-Ups with Plank Shoulder Taps
  • Substitute Air Squats with Jump Squats (bodyweight only)

Warmup

  1. 5 mins of light jogging or cycling
  2. Dynamic stretches (leg swings, arm circles, hip circles)
  3. 2 rounds of:
    • 10 Air Squats
    • 5 Push-Ups
    • 10 Banded Pull-Aparts or Ring Rows
    • 10 Walking Lunges (5 per leg)

Cooldown

  1. 5 mins of slow walking or rowing
  2. Static stretching:
    • Calf stretch (1 min per side)
    • Shoulder stretch (1 min per side)
    • Chest opener stretch (2 mins total)
    • Quad stretch (1 min per side)