Workout of the day

Get ready to tackle Steadfast Sunday! Today’s workout is designed to test your endurance and strength with a mix of running, burpees, and rope climbs. This one’s a true test of willpower and physical fitness. Remember, it’s all about pacing yourself and pushing through every rep and every step. Let’s do this together and finish strong!

The workout of the day consists of:

For Time:

  • 3-mile (4.8 km) Run
  • 60 Burpees
  • 3 Rope Climbs (15 feet / 4.5 meters)

Scaling

  1. Run:

    • Intermediate: 2-mile (3.2 km) Run
    • Beginner: 1-mile (1.6 km) Run

  2. Burpees:

    • Intermediate: 45 Burpees
    • Beginner: 30 Burpees

  3. Rope Climbs:

    • Intermediate: 2 Rope Climbs
    • Beginner: 10 Rope Climb Progressions (lying on the ground and pulling up)

No equipment

Run:

  • 3-mile Indoor Bike
  • 3-mile Row

Burpees:

  • 60 Jumping Jacks
  • 60 Mountain Climbers

Rope Climbs:

  • Towel Pull-Ups (using a towel over a sturdy door) 3 sets of 5 reps

Warmup

  1. Jog or fast walk for 5 minutes to get the blood flowing
  2. Dynamic stretches:
    • High knees (1 minute)
    • Butt kickers (1 minute)
    • Leg swings (1 minute each leg)
  3. 10 Air Squats
  4. 10 Push-ups
  5. 20-30 seconds of Jump Rope or Single-unders

Cooldown

  1. Walk for 3-5 minutes to bring down the heart rate
  2. Static stretches:
    • Hamstring stretch (1 minute per side)
    • Calf stretch (1 minute per side)
    • Shoulder stretch (1 minute per side)
    • Seated Forward Fold (1 minute)