Workout of the day
Get ready to push your limits in this full-body endurance workout. You’ll mix cardio with powerful upper body moves to fire up your muscles and lungs.
The workout of the day consists of:
4 rounds for time of:
- 400 meters Run
- 20 Air Squats
- 10 Shoulder to Overhead (95 lb / 65 lb) (43 kg / 29 kg)
- 10 Burpees
- 15 Push-Ups
- 10 Kettlebell Swing (1.5 pood / 1 pood) (24 kg / 16 kg)
Scaling
- Instead of 400 meter run, scale to 200 meter run or 200 meter row
- Shoulder to Overhead: Use an empty barbell or lighter dumbbells as needed
- Push-Ups: Perform from knees or elevate hands on a box or bench
- Kettlebell Swing: Reduce the weight if necessary
No equipment
- 400 meter Run: 2 minutes of high knees or jumping jacks
- Shoulder to Overhead: Use household items like water jugs or backpacks
- Kettlebell Swing: Use a heavy backpack filled with books or water jugs
Warmup
- 5 minutes of light jogging or brisk walking
- 10 Arm Circles (each arm)
- 10 Leg Swings (each leg)
- 10 Air Squats
- 10 Push-Ups
Cooldown
- 5 minutes of walking to cool down
- 30 seconds each of Quad Stretch, Hamstring Stretch, Shoulder Stretch, and Triceps Stretch
