Workout of the day

It’s time to bring out your inner warrior! This workout will test your power, endurance, and grit. Get ready to strike, pull, and burpee your way to victory. Let’s crush this Warrior Wednesday together!

The workout of the day consists of:

3 rounds for time:

  • 20 Sledge Hammer Strikes
  • 50m Tire Pull (200% Body Weight)
  • 12 Burpees

Scaling

  1. For beginners:
  • 15 Sledge Hammer Strikes
  • 30m Tire Pull (150% Body Weight)
  • 8 Burpees
  1. For intermediates:
  • 18 Sledge Hammer Strikes
  • 40m Tire Pull (175% Body Weight)
  • 10 Burpees

No equipment

  1. No Sledge Hammer: Substitute with 20 Med Ball Slams (20 lbs / 9 kgs)

  2. No Tire for Pulling: Substitute with 50m Bear Crawl

  3. Body Weight Alternative: 20 Push-Ups, 50m Walking Lunge, 12 Burpees

Warmup

  1. 5 minutes of light jogging or jump rope
  2. 3 rounds of:
  • 10 Arm Circles (each direction)
  • 10 Leg Swings (each leg)
  • 10 PVC Pipe Pass-Throughs
  • 5 Inchworms with a Push-Up
  1. Sledge Hammer Dry Runs (practice the movement without actually hitting the tire)
  2. Light Tire Drags or Pulls (50% BW) for 20m

Cooldown

  1. 5 minutes of walking or slow cycling
  2. 2 rounds of:
  • 30-second Hamstring Stretch (each leg)
  • 30-second Quadriceps Stretch (each leg)
  • 30-second Shoulder Stretch (each arm)
  • 30-second Chest Stretch