Workout of the day

Hey team! Get ready to kick off your Sunday with an intense and invigorating workout. Today’s focus is on building functional strength and endurance. Push your limits and keep moving through those two rounds with determination! Remember, it’s all about giving your best effort. Let’s get after it!

The workout of the day consists of:

2 rounds for time of:

  • 200 meters Run
  • 7 Turkish Get-Ups (1.5 pood / 53 lb / 24 kg kettlebell)
  • 200 meters Run
  • 7 Man Makers (45 lb / 20 kg dumbbells)
  • 11 Burpee Pull-Ups

Scaling

  • Turkish Get-Ups: Scale weight to 15 lb (7 kg) or perform without weight
  • Man Makers: Scale weight to 20 lb (9 kg) dumbbells or perform with just bodyweight movements included (push-up, row, squat thrust)
  • Burpee Pull-Ups: Perform regular burpees or burpees to a lower pull-up bar or ring row

No equipment

For those without equipment:

  • Turkish Get-Ups: Perform Bodyweight Turkish Get-Ups
  • Man Makers: Perform Bodyweight Man Makers (push-up, row, squat thrust without weights)
  • Burpee Pull-Ups: Perform regular burpees or combine burpees with a towel or band pull resistance exercise
  • If you don’t have access to a place to run, perform High Knees in place for the equivalent time it would take to run 200 meters (approximately 1 minute of high intensity)

Warmup

  1. Dynamic Stretching (5 mins):
    • High Knees (1 min)
    • Butt Kickers (1 min)
    • Arm Circles (1 min)
    • Side Lunges (1 min)
    • Leg Swings (1 min)
  2. General Warm-up (7 mins):
    • 400m Run
    • 10x Scaled Turkish Get-Ups (no weight)
    • 10x Scaled Man Makers (no weight)
    • 5x Burpees without Pull-Ups

Cooldown

  1. Easy 400m Jog or Walk (5 mins)
  2. Stretching (5 mins):
    • Hamstring Stretch (1 min per leg)
    • Quad Stretch (1 min per leg)
    • Shoulder Stretch (2 mins)
    • Overhead Tricep Stretch (1 min)