Workout of the day
Ready to crush it on a Tuesday? Today’s WOD will keep you moving and test your endurance, strength, and speed. We’ve added some full-body movements to make sure you’re getting the most out of this session. Let’s see how many rounds you can get in 20 minutes! Gear up and get ready!
The workout of the day consists of:
Complete as many rounds as possible in 20 minutes of:
- 50 meters Shuttle Sprints (down and back)
- 10 Pull-Ups (use bands if needed)
- 10 Ring Dips (use assistance if needed)
- 15 Air Squats
- 10 Burpees
This upgraded mix will challenge your full body!
Scaling
- Shuttle Sprints: Reduce distance to 25 meters
- Pull-Ups: Use bands or perform jumping pull-ups
- Ring Dips: Use a box for assistance or bench dips
- Air Squats: Reduce reps to 10 if needed
- Burpees: Perform step-back burpees for a lower impact option
No equipment
- Shuttle Sprints: High knees in place for 30 seconds
- Pull-Ups: Rows under a sturdy table
- Ring Dips: Push-ups or chair dips
- Air Squats: Wall sits for 15 seconds
- Burpees: Mountain climbers for 30 seconds
Warmup
- 5 minutes of light jogging or jump rope
- 10 Arm Circles (forward and backward)
- 10 Leg Swings (each leg)
- 10 Spiderman Lunges with rotation
- 10 Inch Worms with 2 push-ups
- 5 minutes of dynamic stretching (focus on shoulders, hips, and legs)
Cooldown
- 5 minutes of walking or light jogging
- 10 Standing Quad Stretch (each leg)
- 10 Hamstring Stretch
- 10 Shoulder Stretch
- 10 Chest Stretch
- 10 Triceps Stretch
- 5 minutes of static stretching and deep breathing to relax the muscles
