Workout of the day
Prepare yourself for the ultimate lower body and core workout. This will push your stamina and strength. Let’s dive in and get to it!
The workout of the day consists of:
3 rounds for time of:
- 600 meters Run
- 30 Air Squats
- 30 Sit-Ups
- 20 Push-Ups
- 15 Burpees
Scaling
- Beginners: Reduce the run to 400 meters; reduce push-ups and burpees to 10 each.
- Intermediate: Perform as written, but scale down the running distance if needed.
- RX: Perform as written.
No equipment
- No equipment: Replace the run with high knees for 3 minutes.
- Squats: Replace air squats with chair squats (sit down and stand up).
- Push-ups: Do them on the knees if regular ones are too tough.
Warmup
- 5 minutes light jogging
- Arm circles (30 seconds each direction)
- Leg swings (10 each leg)
- World’s greatest stretch (1 minute each side)
Cooldown
- 5 minutes walking
- Hamstring stretch (1 minute each side)
- Child’s pose (2 minutes)
- Shoulder stretch (1 minute each side)
