Workout of the day

Get ready to push your limits with this intense full-body workout. This WOD is designed to test your endurance, strength, and agility. Perfect for closing out your week on a high note!

The workout of the day consists of:

For time:

  • 800 meters Run
  • 10 Ring Muscle-ups
  • 20 Push-Ups
  • 40 Air Squats
  • 30 Box Jumps
  • 20 Bar Dips
  • 400 meters Run

Scaling

  1. Ring Muscle-ups: Substitute with 15 Pull-Ups and 15 Dips.
  2. Box Jumps: Use a lower box or step-up if jumping is challenging.
  3. Bar Dips: Substitute with bench dips.
  4. Running: Substitute with rowing or cycling if running isn’t possible.

No equipment

  1. Jump Rope: Use an imaginary jump rope or perform jumping jacks.
  2. Ring Muscle-ups: Perform a combination of body rows (under the table) and chair dips.
  3. Box Jumps: Use a sturdy chair or step for step-ups.
  4. Bar Dips: Perform bench/tricep dips using a chair or sturdy table edge.
  5. Running: High knees or running in place for the equivalent time.

Warmup

4 rounds:

  • 30 seconds of Jump Rope
  • 10 Arm Circles (each direction)
  • 10 Leg Swings (each leg)
  • 5 Inch Worms with Push-Up
  • 10 Air Squats

Cooldown

3 rounds:

  • 1 minute Forward Fold
  • 1 minute Pigeon Pose (each leg)
  • 1 minute Child’s Pose
  • 1 minute Shoulder Stretch (each arm)