Workout of the day
This high-paced workout will push your speed, strength, and endurance. Get ready to move quickly and hit multiple muscle groups with a mix of sprinting, weighted exercises, and bodyweight movements.
The workout of the day consists of:
- 10-meter Shuttle Sprints x 5
- 10 Weighted Sit-Ups (35 lb / 15 kg)
- 10 Russian Twists (35 lb / 15 kg)
- 10 Dumbbell Deadlifts (35 lb / 15 kg)
- 10 Burpees
- 10 Renegade Rows (35 lb / 15 kg)
Scaling
Beginners:
- Reduce weights to manageable levels (15 lb / 7 kg)
- Do modified push-ups instead of regular push-ups
- Perform step-back burpees instead of regular burpees
Intermediate:
- Use medium weights (25 lb / 11 kg)
- Perform regular push-ups
- Do standard burpees
RX:
- Use prescribed weights (35 lb / 15 kg)
- Perform all movements as listed
No equipment
If you don’t have access to equipment:
- Use a backpack filled with books or water bottles for weights
- Perform sit-ups without weights
- Replace dumbbell deadlifts with single-leg RDLs
- Replace renegade rows with plank shoulder taps
Warmup
- 5-minute light jog
- Dynamic stretches (leg swings, arm circles)
- 10 Air Squats
- 10 Push-Ups
- 10 Walking Lunges
Cooldown
- 5-minute walk
- Stretching: hamstrings, quads, shoulders
- Hold each stretch for 30 seconds
