Workout of the day
Get ready to ignite your engines with Friday Firestorm! This WOD will push your limits in just 12 minutes with a mix of power and agility. Let’s burn up the floor with this high-energy session!
The workout of the day consists of:
Complete as many rounds as possible in 12 minutes of:
- 12 Sumo Deadlift High Pull (155 lb / 70 kg)
- 12 Lateral Burpees
- 12 Air Squats
Scaling
- For the Sumo Deadlift High Pull, reduce the weight to 75 lb / 35 kg
- For the Lateral Burpees, step over the bar instead of jumping.
- For Air Squats, use a stable chair for support if necessary.
No equipment
- Sumo Deadlift High Pull: Use a heavy backpack filled with books or water bottles.
- Lateral Burpees: Perform regular Burpees.
- Air Squats: No equipment needed.
Warmup
- 3 minutes of Jump rope or high knees (if indoors)
- 2 rounds of:
- 10 Arm Circles (each arm)
- 10 Leg Swings (each leg)
- 10 Air Squats
- 10 Pass-throughs with a PVC pipe or broomstick
Cooldown
- 400m walk or 3 minutes of easy jogging
- 2 rounds of:
- 30 seconds of Forward Fold
- 30 seconds of Pigeon Pose (each side)
- 30 seconds of Child’s Pose
- 30 seconds of Cat-Cow Stretches
