Workout of the day

Today’s workout is going to be a burner! Get ready to challenge yourself with a combination of burpees, wall balls, and box jumps. Make sure you scale appropriately and focus on maintaining good form throughout. Let’s crush it!

The workout of the day consists of:

5 Rounds for Time:

  • 20 Burpees
  • 20 Wall Balls (20 lb/9 kg for RX men, 14 lb/6 kg for RX women)
  • 20 Box Jumps (24 inches/61 cm for RX men, 20 inches/51 cm for RX women)

Scaling

  1. Burpees: Scale to up-downs or reduce reps to 15.
  2. Wall Balls: Scale weight to 14 lb/6 kg for men and 10 lb/4.5 kg for women, or substitute with dumbbell thrusters (20 lb/9 kg for men, 14 lb/6 kg for women).
  3. Box Jumps: Scale to step-ups or reduce height to 20 inches/51 cm for men and 16 inches/41 cm for women.

No equipment

  1. Burpees: No equipment needed, aim for 15 reps instead of 20 if needed.
  2. Wall Balls: Use a backpack filled with books or water bottles if you don’t have a medicine ball. Alternatively, do thrusters with household items like large detergent bottles.
  3. Box Jumps: Use sturdy household items like a bench or a sturdy chair, or do step-ups on stairs. Adjust height as necessary.

Warmup

  1. 5 minutes of light jogging or jump rope
  2. Dynamic stretching (leg swings, arm circles)
  3. 5 minutes of PVC pipe passthroughs & overhead squats
  4. 3 Rounds of:
  • 10 Air Squats
  • 10 Push-ups
  • 10 Sit-ups

Cooldown

  1. 5-10 minutes of light walking or stationary bike
  2. Stretching:
  • Hamstring stretch (1 min each leg)
  • Quad stretch (1 min each leg)
  • Shoulder stretch (1 min each arm)
  • Calf stretch (1 min each leg)
  • Hip flexor stretch (1 min each leg)