Workout of the day
Today’s WOD is geared towards testing your endurance, core strength, and overall stamina. Get ready to push your limits and see how many rounds you can complete in 20 minutes!
The workout of the day consists of:
Complete as many rounds as possible in 20 minutes of:
- 10 calories Assault Air Bike
- 20 Abmat Sit-up
- 30 Air Squats
- 40 Jump Rope (Single)
Scaling
- If you cannot access an Assault Air Bike, substitute with burpees (10 reps).
- For Abmat sit-ups, if you don’t have an Abmat, perform standard sit-ups.
- Air squats can be scaled to box squats for beginners.
- If jumping rope is not an option, opt for line hops or jumping jacks.
No equipment
- For Assault Air Bike: Use a regular bike if available or perform 10 burpees if you don’t have access to any bike.
- For Abmat Sit-up: Do standard sit-ups or crunches.
- For Jump Rope: Do 40 jumping jacks if you don’t have a jump rope.
Warmup
- 5 minutes of light jogging or jump rope
- 3 sets of 10 PVC pass-throughs
- 2 sets of 10 air squats
- Dynamic stretches: hamstring stretch, quad stretch, and hip opener
Cooldown
- 5-10 minutes of gentle jogging or walking to bring the heart rate down
- Stretch all major muscle groups focusing on quads, hamstrings, calves, shoulders, and hips
- Foam rolling for any sore or tight areas
