Workout of the day

Get ready for a burner! Today’s WOD is a beast that will push your limits and test your skills. It’s designed to build strength, endurance, and mental toughness. Let’s crush this together!

The workout of the day consists of:

10 rounds for time:

  • Handstand Push-ups: 10-9-8-7-6-5-4-3-2-1
  • Overhead Squats: 10-9-8-7-6-5-4-3-2-1 @ 115 lb (52 kg) / 85 lb (38.5 kg)

Scaling

  1. Handstand Push-ups:

    • Pike Push-ups on a box or bench
    • Elevated push-ups with feet on a box
    • Wall walks (reduce reps if necessary)
    • Regular push-ups

  2. Overhead Squats:

    • Reduce the weight to a manageable load (e.g., 75 lb or 34 kg / 55 lb or 25 kg)
    • Use a PVC pipe or empty barbell for beginners
    • Front Squats or Goblet Squats if mobility is an issue

No equipment

  1. Handstand Push-ups:

    • Pike push-ups off a sturdy table or chair
    • Regular push-ups against a wall
    • Shoulder taps in a plank position

  2. Overhead Squats:

    • Use a broomstick, mop handle, or any sturdy rod
    • Goblet Squats using a heavy backpack or gallon water jug
    • Air Squats focusing on depth and form

Warmup

  1. Dynamic Warm-Up:
    • 2 minutes of jump rope or high knees
    • 10 Spiderman lunges per side
    • 10 Scapular push-ups
    • 10 PVC pass-throughs
  2. Stretching:
    • 1 minute shoulder stretch (using a band or doorway)
    • 1 minute overhead squat hold (with PVC pipe)
    • 1 minute wrist stretches
  3. Specific Warm-Up:
    • 5 Handstand Push-ups or pike push-ups
    • 5 Overhead Squats with a PVC pipe

Cooldown

  1. Stretching:
    • 1 minute Child’s Pose (focus on shoulders)
    • 1 minute Pigeon Pose per side
    • 1 minute triceps stretch per side
    • 1 minute forward fold
  2. Cooldown Activity:
    • 3-5 minutes of easy rowing or biking to bring the heart rate down