Workout of the day

Fire up those engines for Friday’s Firestorm – it’s all about speed, strength, and stamina today! Get ready to push your boundaries and leave it all on the mat in this high-intensity workout that’ll have you sweating and smiling by the end.

The workout of the day consists of:

Complete as many rounds as possible in 12 minutes of:

  • 15 Wall Balls (20 lb/9 kg)
  • 10 Knees to Elbows
  • 5 Burpees

Scaling

Scale Options:

  1. Wall Balls: Use a 14 lb/6 kg or 10 lb/4.5 kg ball if 20 lb/9 kg is too heavy.
  2. Knees to Elbows: Substitute with Hanging Knee Raises or Lay on Floor, bring knees to opposite elbows.
  3. Burpees: Step-back and step-up burpees instead of jump back and jump up.

No equipment

Alternatives for Those Without Equipment:

  1. Wall Balls: Substitute with 15 Squat Jumps holding a backpack filled with books.
  2. Knees to Elbows: Perform 10 Bicycle Crunches.
  3. Burpees: Regular Burpees with no equipment needed.

Warmup

Warm-Up:

  1. Jumping Jacks: 3 minutes
  2. Dynamic Stretching:
    • Arm Circles: 1 minute forward, 1 minute backward
    • Leg Swings: 1 minute per leg
  3. Warm-Up Set:
    • 1 round of 5 Wall Balls (10 lb/4.5 kg) + 5 Knees to Elbows + 5 Burpees

Cooldown

Cooldown:

  1. 3 minutes Jogging in Place or Slow Walk
  2. Static Stretching:
    • Hamstring Stretch: 1 minute per leg
    • Quad Stretch: 1 minute per leg
    • Shoulder Stretch: 1 minute per arm
    • Child’s Pose: 2 minutes