Workout of the day

We’re hitting every part of the body today with a mix of strength and cardio. Let’s dig in and push through!

The workout of the day consists of:

5 rounds for time of:

  • 10 Toes-to-Bar
  • 10 Burpee Box Jump Overs (24"/20")
  • 10 Push Press (115 LB/52 KG | 75 LB/34 KG)
  • 10 Hang Power Clean (115 LB/52 KG | 75 LB/34 KG)
  • 50 Double Unders
  • 400m Run

Scaling

For Beginners:

  • Toes-to-Bar: Knee raises
  • Burpee Box Jump Overs: Step over burpees
  • Push Press: Use a lighter weight (45 LB/20 KG | 30 LB/14 KG)
  • Hang Power Clean: Use a lighter weight (45 LB/20 KG | 30 LB/14 KG)
  • Double Unders: 100 single unders

For Intermediates:

  • Toes-to-Bar: Attempts count, even if you don’t touch the bar every rep
  • Burpee Box Jump Overs: Use the same height as RX
  • Push Press: Use a scaled weight (95 LB/43 KG | 65 LB/30 KG)
  • Hang Power Clean: Use a scaled weight (95 LB/43 KG | 65 LB/30 KG)
  • Double Unders: 75 reps

No equipment

No equipment? Here’s your modified workout:

  • 10 V-ups
  • 10 Burpees
  • 10 Pike Push-Ups
  • 10 Jumping Lunges (each leg)
  • 100 Jumping Jacks
  • 400m Run

Warmup

  • 5 min light jog or jump rope
  • 2 min dynamic stretching (focus on hips, shoulders)
  • 2 rounds of:
    • 10 slow air squats
    • 10 scapular pull-ups
    • 10 push-ups
    • 5 inchworms

Cooldown

  • 5 min walk to cool down
  • 2 min quad stretch (1 min per side)
  • 2 min hamstring stretch (1 min per side)
  • 2 min shoulder stretch (1 min per side)