Workout of the day

Get ready for an exhilarating workout that will push you to your limits! Today’s WOD is designed to test your endurance and strength with a variety of movements. Let’s get after it and give it our all!

The workout of the day consists of:

3 rounds of:

  • 10 Burpees
  • 15 Box Jumps (24/20 inches)
  • 20 Kettlebell Swings (53/35 lbs; 24/16 kg)
  • 25 Sit-Ups
  • 30 Walking Lunges

Scaling

  1. Burpees: Reduce the number to 5 or perform Up-Downs instead.
  2. Box Jumps: Reduce the height or perform Step-Ups.
  3. Kettlebell Swings: Use a lighter kettlebell or perform Russian Swings to eye level.
  4. Sit-Ups: Reduce the number to 15 or perform Crunches instead.
  5. Walking Lunges: Reduce the number to 20 or perform Static Lunges in place.

No equipment

  1. Kettlebell Swings: Use a backpack filled with books or water bottles.
  2. Box Jumps: Use sturdy chairs or a stable elevated surface.
  3. Sit-Ups and Burpees: No equipment needed.

Warmup

2 rounds of:

  • 200m Run
  • 10 Air Squats
  • 10 Shoulder Pass-Throughs with PVC or Broomstick
  • 10 Lunges
  • 10 Scapular Push-Ups
  • 5 Inch Worms

Cooldown

3 rounds of:

  • Child’s Pose, 30 seconds
  • Pigeon Pose (each leg), 30 seconds
  • Seated Forward Fold, 30 seconds
  • Standing Quad Stretch (each leg), 30 seconds