Workout of the day

Hey everyone! Get ready to smash this terrific workout. We’ve got a great mix of strength and cardio work today to keep things fun and challenging. Remember, it’s all about pushing yourself, but also listening to your body and scaling where necessary. Let’s crush this!

The workout of the day consists of:

3 rounds for time of:

  • 30 Wall Balls (20 lb / 9 kg or 14 lb / 6 kg)
  • 30 Sumo Deadlift High Pulls (75 lb / 34 kg or 55 lb / 25 kg)
  • 30 Box Jumps (24 inches / 61 cm or 20 inches / 51 cm)
  • 30 Push Presses (75 lb / 34 kg or 55 lb / 25 kg)
  • 30 Calorie Row
  • 30 Push-Ups
  • 10 Back Squats at bodyweight

Scaling

  1. Wall Balls: Use a lighter ball (10 lb / 4.5 kg) or perform wall ball squats with no ball.
  2. Sumo Deadlift High Pulls: Use a lighter weight (45 lb / 20 kg).
  3. Box Jumps: Perform step-ups instead of jumps.
  4. Push Presses: Use a lighter weight (45 lb / 20 kg) or perform strict presses.
  5. Push-Ups: Perform on knees or elevated on a box.
  6. Back Squats: Use a lighter weight or perform air squats.

No equipment

  1. Wall Balls: Perform air squats or use a backpack filled with books.
  2. Sumo Deadlift High Pulls: Use a heavy backpack or perform sumo squats.
  3. Box Jumps: Use stairs or any sturdy elevated surface.
  4. Push Presses: Use water jugs or a heavy household item.
  5. Row: Perform 30 burpees instead.
  6. Back Squats: Perform goblet squats with a heavy household item.

Warmup

  1. 3 minutes of light cardio (jogging, jump rope, or biking)
  2. Dynamic stretches:
    • Arm Circles: 10 forward, 10 backward
    • Leg Swings: 10 each leg
    • Hip Circles: 10 each direction
  3. Mobility work:
    • Wall Thoracic Extensions: 10 reps
    • Pigeon Pose: 1 minute each side
  4. 3 Rounds of:
    • 10 Air Squats
    • 5 Burpees
    • 10 PVC Pass Throughs

Cooldown

  1. 3 minutes of slow jogging or walking
  2. Static stretches:
    • Hamstring Stretch: 1 minute per leg
    • Quad Stretch: 1 minute per leg
    • Chest Stretch: 1 minute each side
    • Tricep Stretch: 1 minute each arm
  3. Deep breathing: 3 minutes of diaphragmatic breathing