Workout of the day

Are you ready to conquer Titanium Tuesday? This workout is a combination of endurance, strength, and flexibility. With Rope Climbs, Pistol Squats, Double Unders, and some core work, you’ll be hitting every major muscle group and elevating that heart rate! Push your limits and scale where needed to keep moving efficiently.

The workout of the day consists of:

4 Rounds for Time:

  • 3 Rope Climbs (15 ft / 4.5 meters)
  • 20 Alternating Pistol Squats
  • 40 Double Unders
  • 10 V-Ups

Scaling

  1. Rope Climbs: Substitute with 15 Rope Rows or 3-5 Strict Pull-Ups
  2. Pistol Squats: Perform to a box or bench, or substitute with 40 Air Squats (20 each leg)
  3. Double Unders: If not yet proficient, perform 60 Single Unders
  4. V-Ups: Substitute with Sit-Ups or Crunches

No equipment

  1. Rope Climbs: Towel Pull-ups with a sturdy towel over a door
  2. Jump Rope: Use a piece of rope or perform ‘Penguin Taps’ (jump and tap hips twice)
  3. PVC Pipe: Use a broomstick or any long stick-like object
  4. Weights: Use household items such as water bottles for added resistance in movements

Warmup

  1. 3 minutes of Jump Rope or High Knees
  2. 10 Air Squats
  3. 10 Walking Lunges
  4. 10 Shoulder Pass-Throughs with PVC Pipe
  5. 5 Inch Worms to Stretch Back and Hamstrings

Cooldown

  1. 2 minutes of Deep Breathing in Child’s Pose
  2. 1 minute of Downward Dog Pose
  3. 1 minute of Pigeon Pose each side
  4. 2 minutes of Hamstring Stretch
  5. 2 minutes of Shoulder Stretch across the body