Workout of the day

It’s New Year’s Eve and there’s no better way to end the year than with an explosive workout! This high-energy WOD is designed to challenge your endurance, strength, and agility. Let’s give it all we’ve got and finish the year strong!

The workout of the day consists of:

5 Rounds for Time:

  • 10 Clean and Jerks (135 lbs / 61 kg)
  • 20 Pull-Ups
  • 30 Box Jumps (24 inches)
  • 40 Double-Unders
  • 50 Sit-Ups

Scaling

  • For Beginner: Reduce to 3 rounds, scale clean and jerk to 75 lbs / 34 kg, use jumping pull-ups or ring rows, and single-unders for double-unders.
  • For Intermediate: Use 95 lbs / 43 kg for clean and jerk, use banded pull-ups if necessary, and get as many double-unders as possible.

No equipment

  • Clean and Jerks: Use household items like loaded backpacks or water jugs.
  • Pull-Ups: Use a sturdy table for bodyweight rows or resistance bands for band pull-aparts.
  • Box Jumps: Perform step-ups on a sturdy chair or bench.
  • Double-Unders: Do single-unders or lateral hops over an object.
  • Sit-Ups: Perform crunches if full sit-ups are too challenging.

Warmup

  • 5 minutes of light jogging or brisk walking
  • 10 Arm Circles (each direction)
  • 10 Leg Swings (each leg)
  • 10 Air Squats
  • 10 Push-Ups
  • 5 Inch Worms
  • Dynamic stretching focusing on shoulders, hips, and legs

Cooldown

  • 5 minutes of walking or slow biking to reduce heart rate
  • Stretching: Hold each stretch for 20-30 seconds
    • Shoulder Stretch
    • Quadriceps Stretch
    • Hamstring Stretch
    • Calf Stretch
    • Hip Flexor Stretch
  • 3-5 minutes deep breathing exercises to relax and cool down