Workout of the day

21 days into the grind, and it’s time to level up! Today’s WOD combines raw strength with cardio endurance, pushing you through heavy lifts, bodyweight burners, and a final 400m run to test your grit. No holding back—let’s finish October strong!

The workout of the day consists of:

For Time:

  • 5 Deadlifts @ 200% bodyweight (BW)
  • 10 Pull-Ups
  • 20 Burpees
  • 30 Kettlebell Swings (1.5 pood/53 lbs/24 kg for men, 1 pood/35 lbs/16 kg for women)
  • 40 Sit-Ups
  • 50 Jumping Jacks
  • 60 Air Squats
  • 70 Calorie Row
  • 400m Run

Scaling

  1. Deadlifts: Scale to 150% of BW or 75% of BW if necessary.
  2. Pull-Ups: Use a band for assistance or perform ring rows.
  3. Burpees: Step back instead of jumping back to reduce impact on knees.
  4. Kettlebell Swings: Use a lighter kettlebell (e.g., 12kg/26 lbs).
  5. Sit-Ups: Perform crunches or tuck-ups if full sit-ups are difficult.
  6. Row: Reduce to 50 calories or do 50 burpees if no rower is available.
  7. Run: Reduce to 200m or perform high knees in place for 1 minute.

No equipment

  1. Deadlifts: Use a heavy object like a backpack filled with books or water jugs.
  2. Pull-Ups: Use a sturdy tree branch or perform inverted rows under a table.
  3. Kettlebell Swings: Use a backpack filled with a heavy object or dumbbell swings.
  4. Row: Do 70 high knees or 70 jump ropes.
  5. Run: Perform high knees in place for the equivalent time.

Warmup

  1. Dynamic Stretching (5 mins):
  • Arm Circles
  • Leg Swings
  • Trunk Twists
  1. Mobility Drills (5 mins):
  • Hip Circles
  • Shoulder Pass-throughs
  • Ankle Circles
  1. Specific Warm-Up (10 mins):
  • 2 Rounds:
    • 10 Air Squats
    • 10 Push-Ups
    • 200m Easy Run

Cooldown

  1. Static Stretching (5 mins):
  • Hamstring Stretch (1 min per side)
  • Quad Stretch (1 min per side)
  • Pigeon Pose (1 min per side)
  1. Foam Rolling (5 mins):
  • Calves
  • Hamstrings
  • Upper Back