Workout of the day

Get ready for a high-intensity session that covers strength, speed, and agility. We’re pushing limits and breaking barriers with this workout! Keep your form tight and push through each round.

The workout of the day consists of:

Complete as many rounds as possible in 10 minutes of:

  • 7 Deadlifts (315 lb / 143 kg)
  • 20 meters Sprint
  • 14 One-Leg Squats (7 each leg)
  • 21 Double Unders
  • 20 meters Sprint

Scaling

  • Deadlifts: Scale to 225 lb (102 kg) or 135 lb (61 kg) as needed
  • One-Leg Squats: Modify to assisted pistols using a box or chair
  • Double Unders: Switch to 42 Single Unders if needed
  • Sprints: Adjust to 10 meters or perform high knees in place if space is limited

No equipment

  1. Deadlifts: Use a heavy backpack filled with books or water jugs for deadlifts
  2. Double Unders: Perform Tuck Jumps if no jump rope is available
  3. One-Leg Squats: Use a sturdy chair or couch for assistance holding one leg up
  4. Sprints: Perform high knees or butt kicks in place of sprints

Warmup

  1. 400m Run or 2 min High Knees
  2. 3 Rounds of:
  • 10 Air Squats
  • 10 Leg Swings (each leg)
  • 10 PVC Pipe Good Mornings
  • 10 Jumping Jacks
  1. Dynamic Stretching (Focus on hamstrings, quads, calves, and shoulders)

Cooldown

  1. 400m Walk
  2. 3 Rounds of:
  • Forward Fold (30 sec)
  • Pigeon Pose (30 sec each leg)
  • Calf Stretch against wall (30 sec each leg)
  • Shoulder Stretch (30 sec each arm)
  1. Deep Breathing Exercises (5 deep breaths in child’s pose)