Workout of the day

Hey athletes! Today we’ve got a workout to test both your strength and your gymnastic skills. We’ll be doing an every minute on the minute (EMOM) workout designed to push your limits and help you become a more well-rounded athlete.

The workout of the day consists of:

EMOM 12 Minutes:

  • Minutes 1-4: 4 Bar Muscle-Ups
  • Minutes 5-8: 5 Deadlifts (225 lbs/102 kg)
  • Minutes 9-12: 8 Box Jumps (24"/20" box)

Scaling

Bar Muscle-Ups: Scale to Chest-to-Bar Pull-Ups or regular Pull-Ups

Deadlifts: Scale weight as needed or substitute with Dumbbell Deadlifts (50 lbs/22.5 kg each hand)

Box Jumps: Scale to Step-Ups or lower height as needed

No equipment

Bar Muscle-Ups:

  • Banded Pull-Ups
  • Towel Rows using a sturdy beam or pull-up bar alternative at home

Deadlifts:

  • Single-Leg Romanian Deadlifts using a backpack filled with books

Box Jumps:

  • Stair Jumps
  • Tuck Jumps

Warmup

  1. Dynamic Warm-Up (5 minutes):
    • Jumping jacks x 1 minute
    • Arm circles x 1 minute (30 seconds each direction)
    • High knees x 1 minute
    • Leg swings x 1 minute (30 seconds each leg)
    • Burpees x 1 minute
  2. Stretching (5 minutes):
    • Shoulder stretch x 1 minute
    • Hamstring stretch x 1 minute per leg
    • Hip flexor stretch x 1 minute per leg
    • Calf stretch x 1 minute

Cooldown

  1. Cool Down (5 minutes):
    • Easy jog or walk x 3 minutes
    • Deep breaths x 2 minutes
  2. Stretching (5 minutes):
    • Child’s pose x 1 minute
    • Pigeon pose x 1 minute per leg
    • Quadriceps stretch x 1 minute per leg
    • Chest stretch x 1 minute