Workout of the day

Today’s WOD, ‘Terrific Tuesday,’ is a high-energy, full-body burner that will keep your heart rate up and your muscles engaged from start to finish. Get ready to push through five challenging rounds that will test your strength, endurance, and coordination. Let’s get after it!

The workout of the day consists of:

5 rounds for time:

  • 20 Box Jumps (24 inches for men / 20 inches for women)
  • 20 Kettlebell Push Jerks (53 lbs / 24 kg for men, 35 lbs / 16 kg for women)
  • 20 Pistols (alternating single-leg squats)
  • 20 Push-Ups
  • 20 Sit-Ups

Scaling

  1. Box Jumps:
  • Use a lower box or step.
  1. Kettlebell Push Jerks:
  • Use lighter kettlebells (26 lbs / 12 kg for men, 18 lbs / 8 kg for women).
  • Substitute with dumbbell push jerks.
  1. Pistols:
  • Hold onto a support for balance.
  • Perform regular air squats instead.
  1. Push-Ups:
  • Perform from the knees.
  • Elevate hands on a box or bench.
  1. Sit-Ups:
  • Perform crunches instead.

No equipment

  1. Box Jumps:
  • Use a sturdy chair or bench at home.
  1. Kettlebell Push Jerks:
  • Use any heavy household items like water jugs or backpacks filled with books.
  1. Pistols:
  • Perform Bulgarian split squats with rear leg elevated on a chair.
  1. Push-Ups:
  • No equipment needed.
  1. Sit-Ups:
  • No equipment needed.

Warmup

  1. 5 minutes of light cardio (jogging or jump rope)
  2. Dynamic stretches: hip circles, arm circles, leg swings
  3. 3 rounds of:
  • 10 air squats
  • 10 push-ups
  • 10 sit-ups

Cooldown

  1. 400m jog or walk
  2. Static stretches:
  • Hamstring stretch (30 seconds each side)
  • Shoulder stretch (30 seconds each side)
  • Quadriceps stretch (30 seconds each side)
  • Chest stretch (30 seconds each side)
  1. Deep breathing (5 minutes)