Workout of the day

Hey everyone! Introducing ‘Speed & Strength Circuit Sunday,’ a high-energy WOD designed to challenge your strength and speed. This workout features powerful deadlifts, challenging core movements, and cardio for endurance. Let’s attack it and finish strong!

The workout of the day consists of:

3 rounds for time of:

  • 32 Deadlifts (185 LB / 84 KG)
  • 32 Hanging Hip Touches
  • 800 meters Run

Scaling

  • Deadlifts: Scale to 135 LB (61 KG) or lighter weight
  • Hanging Hip Touches: Modify to Toe Touches or Hanging Knee Raises
  • Run: Scale to 400 meters or substitute with 1 min high knees on the spot

No equipment

  • Deadlifts: Perform 32 bodyweight glute bridges or 32 air squats
  • Hanging Hip Touches: Perform 32 bicycle crunches or 32 sit-ups
  • 800 meters Run: Run in place for 4 minutes or do 4 minutes of stair climbs

Warmup

  1. 5 minutes of light jogging or jumping rope
  2. Dynamic stretches: Arm circles, leg swings, and torso twists - 5 minutes
  3. 3 rounds of:
  • 10 Air Squats
  • 10 Sit-ups
  • 10 Scapula pull-ups
  1. Warm-up deadlifts: 2 sets of 10 reps with lightweight

Cooldown

  1. Slow jog or walk for 3 minutes
  2. Static stretching: Hamstrings, quads, calves, shoulders, and back - 7 minutes
  3. Deep breathing exercises - 2 minutes