Workout of the day

Your effort here can set up a fantastic weekend. Every rep counts!

The workout of the day consists of:

Complete as many rounds as possible in 15 minutes (AMRAP 15) of:

  • 10 Burpee Pull-Ups
  • 20 Kettlebell Sumo Deadlift High Pull (70 lbs / 32 kg, 44 lbs / 20 kg)
  • 30 Double-Unders

Scaling

Burpee Pull-Up:

  • Perform Burpees and Jumping Pull-Ups separately if not strong enough to combine.
  • Use a box or modify to Burpee + Box Jump if pull-ups are not possible.

Kettlebell Sumo Deadlift High Pull:

  • Change weight to 44 lbs / 20 kg or less.
  • Use a single kettlebell instead of double.
  • Substitute with Sumo Deadlift High Pull with a barbell if kettlebells are unavailable.

Double-Unders:

  • Scale down to 60 Single-Unders or 30 seconds of Speed Steps.
  • Perform line hops if no jump rope available.

No equipment

Burpee Pull-Up:

  • Perform Burpees and reach for something overhead such as a door frame or the top of a sturdy bookshelf.

Kettlebell Sumo Deadlift High Pull:

  • Use a backpack filled with books or water bottles as weight.
  • Use heavy household items like a large bag of rice or a filled laundry basket.

Double-Unders:

  • Substitute 30 seconds of Fast Feet or High Knees.

Warmup

  1. Jogging in Place - 2 minutes
  2. Dynamic Stretching - 5 minutes
    • Arm Circles
    • Hip Openers
    • Leg Swings
  3. Specific Warm-Up
    • 2 Rounds of:
      • 5 Air Squats
      • 5 Push-Ups
      • 5 Jumping Jacks
      • 5 Pull-Up Negatives (or simply hanging from the bar)

Cooldown

  1. Slow Jog or Walk - 5 minutes
  2. Static Stretching - 5-10 minutes
    • Hamstring Stretch
    • Quadriceps Stretch
    • Shoulder Stretch
    • Tricep Stretch
  3. Breathing Exercises - 3 minutes