Workout of the day

Today’s workout is an endurance challenge, designed to test your stamina and mental fortitude. Lace-up, hydrate well, and get ready to push your limits! Make sure to warm-up properly and scale as needed to keep moving safely.

The workout of the day consists of:

For time:

  • 14000 meters Run

Scaling

  1. For beginners: reduce the run to 7,000 meters or 3x 2,333 meters.
  2. For intermediate athletes: reduce the run to 10,000 meters.
  3. Add walking breaks as needed.

No equipment

  1. No track or treadmill? Substitute with:
  • 1,400 Burpees (100 Burpees for every 1,000 meters)
  1. Have a jump rope? Do 1,400 Double-Unders.

Warmup

  1. 800m easy jog
  2. Dynamic stretches (leg swings, arm circles)
  3. 3 rounds of:
  • 10 Air Squats
  • 10 Lunges (5 each leg)
  • 5 Inch Worms

Cooldown

  1. 5-10 minutes of light jogging or brisk walking
  2. Static stretches:
  • Hamstring stretch (30 seconds each side)
  • Quad stretch (30 seconds each side)
  • Calf stretch (30 seconds each side)