Workout of the day

Hey athletes! Get ready to crush it with our Warrior Wednesday WOD! This inclusive and scalable workout will test your endurance, strength, and grit. Let’s push through together and see how many rounds we can conquer. Get warmed up, stay focused, and give it your all!

The workout of the day consists of:

Complete as many rounds as possible in 10 minutes of:

  • 15 Deadlifts (135 lb / 61 kg)
  • 15 Hand Release Push-Ups
  • 400m Run

Scaling

  1. Deadlifts: Scale the weight down to 95 lb (43 kg) or 75 lb (34 kg) as needed.
  2. Push-Ups: Perform on the knees or against a bench/table for reduced intensity.
  3. Running: Substitute with a 500m row or 1-minute high knees in place of the run.

No equipment

  1. Deadlifts: Use two weighted backpacks or water jugs if you don’t have a barbell.
  2. Push-Ups: No equipment needed.
  3. Running: Substitute with high knees or jumping jacks if limited space.

Warmup

  1. 5 minutes of light jogging or jumping jacks to get the blood flowing.
  2. Dynamic stretches:
    • Leg swings (10 each leg)
    • Arm Circles (10 forward, 10 backward)
    • Hip Circles (10 each direction)
  3. Warm-up Sets:
    • 2 sets of 10 lightweight deadlifts
    • 2 sets of 5-8 push-ups (standard or knee push-ups)

Cooldown

  1. 5 minutes of slow walking to bring heart rate down.
  2. Static stretches:
    • Hamstring stretch (30 seconds each side)
    • Chest stretch (30 seconds each side)
    • Shoulder stretch (30 seconds each side)
  3. Gentle yoga poses:
    • Child’s pose (1 minute)
    • Downward dog (1 minute)