Workout of the day

Get ready to grind through this Fierce Friday Grind! This challenging workout will test your endurance and strength with a mixture of gymnastics, bodyweight, and kettlebell movements. Let’s push through and finish strong!

The workout of the day consists of:

6 rounds for time of:

  • 21-18-15-12-9-6 Knees to Elbows
  • 21-18-15-12-9-6 Bar Dips
  • 21-18-15-12-9-6 Jumping Squats
  • 21-18-15-12-9-6 Kettlebell Swings at 53 lbs (24 kg) for RX, 36 lbs (16 kg) for scaled.

Scaling

  1. Knees to elbows: Substitute with hanging knee raises or lying leg raises.
  2. Bar dips: Substitute with bench dips or push-ups.
  3. Jumping squats: Substitute with regular air squats or half jump squats.
  4. Kettlebell swings: Scale down the weight as needed or perform Russian kettlebell swings instead of American swings.

No equipment

  1. Kettlebell swings: Use a backpack filled with books or jugs of water.
  2. Bar dips: Perform on the edge of a sturdy chair or coffee table.
  3. Jumping squats: No equipment needed.
  4. Knees to elbows: Perform lying leg raises.
  5. No kettlebell? Try a dumbbell swing, or use any heavy household item with a handle like a paint can.

Warmup

  1. 5 minutes of light jogging or jump rope.
  2. Dynamic stretches: 10 leg swings per leg, 10 arm circles each direction, 10 hip circles each direction. 3. Specific warm-up: 2 rounds of 5 knees to elbows, 5 bar dips, 5 jumping squats, 5 kettlebell swings (light weight).

Cooldown

  1. Slow 400m jog or walk.
  2. Stretch: 30-second hold per stretch: hamstring stretch, calf stretch, quad stretch, triceps stretch, shoulder stretch.
  3. Foam rolling: 2 minutes on the back, 1 minute per leg, 1 minute per arm.