Workout of the day
It’s time for Shoot, Walk and Duck! Today we’ve got a fun yet challenging workout that will test your balance, strength, and endurance. Get ready to conquer those pistol squats and handstand walks, with a nice sprinkle of burpees to keep your heart rate up. Let’s crush it!
The workout of the day consists of:
5 rounds for time of:
- 20 Pistol Squats (10 each leg)
- 20 meters Handstand Walks
- 10 Burpees
Scaling
- Scale the Pistol Squats by doing assisted pistol squats holding onto a ring or rig, or doing regular air squats.
- Scale the Handstand Walks by doing wall walks or shoulder taps in a pike position.
- Reduce the number of repetitions or rounds as necessary.
No equipment
If you don’t have equipment:
- Pistol Squat scale: Single-leg box squats (use a chair or a low table).
- Handstand Walk alternative: Wall climbs or pike handstand holds against a sturdy piece of furniture.
- Burpees: No equipment needed.
Warmup
5 minutes of light cardio (e.g., jogging or jump rope) Dynamic Stretching:
- Arm Circles: 1 minute
- Leg Swings: 1 minute (30 sec each leg)
- Hip Circles: 1 minute
- Inchworms: 1 minute Specific Warmup:
- 10 Air Squats
- 5 Kick-up Handstands Against the Wall (or Pike Handstand Hold)
Cooldown
3 minutes of light cardio for cooldown (e.g., walking or slow cycling) Static Stretching:
- Hamstring Stretch: 1 minute each leg
- Shoulder Stretch: 1 minute each side
- Quad Stretch: 1 minute each leg
- Child’s Pose: 2 minutes
