Workout of the day

Calling all athletes! Get ready for a full-body blast with ‘Wednesday Warrior.’ This workout will test your endurance, strength, and stamina. Whether you’re a seasoned CrossFitter or just starting out, we’ve got options for everyone. Strap on your shoes and let’s dominate this WOD together!

The workout of the day consists of:

5 rounds for time of:

  • 400 meters Run
  • 40 Air Squats
  • 20 Push-ups

Scaling

  1. Reduce the number of rounds to 3 or 4
  2. Reduce the distance to 200 or 300 meters
  3. Reduce the air squats to 30 reps
  4. Perform push-ups from knees or elevated hand position

No equipment

  1. Substitute running with high knees in place (1 minute = 200m, 2 minutes = 400m)
  2. Use a sturdy chair or bench for step-ups (50 reps as substitute for air squats)
  3. Perform push-ups against the wall or on an elevated surface

Warmup

  1. 400m light jog
  2. Dynamic stretches (high knees, butt kicks, leg swings)
  3. 10 Air Squats
  4. 10 Push-ups
  5. 10 PVC pass-throughs (or use a broomstick)

Cooldown

  1. 400m walk
  2. Static stretches focusing on legs and chest (quad stretch, hamstring stretch, chest opener)
  3. Deep breathing exercises