Workout of the day
Get ready for Friday Four! This workout is sure to challenge your strength and endurance over four intense rounds. You’ll tackle multiple movements to get a full-body workout. Let’s push your limits and finish strong!
The workout of the day consists of:
4 rounds for time of:
- 30 Air Squats
- 40 Walking Lunges (20 each leg)
- 5 Deadlifts (155 lb / 70 kg for RX men, 115 lb / 52 kg for RX women)
- 10 Knees to Elbows (or hanging knee raises for scaling)
Scaling
- Air Squats: Reduce to 20 repetitions.
- Walking Lunge: Reduce to 20 total repetitions.
- Deadlifts: Use 135 lb (61 kg) for men and 95 lb (43 kg) for women, or adjust to a manageable weight.
- Knees to Elbows: Perform hanging knee raises or lying leg raises for 10 reps.
No equipment
- Deadlifts: Use a sturdy backpack filled with books or water bottles, or perform glute bridges for 15 reps.
- Knees to Elbows: Perform V-ups or tuck-ups instead.
Warmup
- 400m jog or 2 mins of jumping jacks
- 10 bodyweight lunges (each side)
- 10 air squats
- 5 inchworms
- 30 seconds of arm circles (both directions)
- 30 seconds of high knees
Cooldown
- 400m walk
- 5 min of stretching focusing on hamstrings, quads, and shoulders
- 1 min seated forward fold
- 1 min pigeon pose each side
- 1 min child’s pose
