Workout of the day

This workout hits your upper body with some serious strength work and adds a cardiovascular twist. You’ll push, you’ll pull, and you’ll row.

The workout of the day consists of:

3 Rounds for time:

  • 10 Bench Press (135 lb / 61 kg)
  • 15 Renegade Rows (30 lb / 14 kg each hand)
  • 800 meters Row
  • 15 Push-ups

Scaling

Bench Press: Use a lighter weight if needed or substitute with push-ups. Renegade Rows: Use lighter dumbbells or perform strict bent-over rows with dumbbells. Row: Reduce to 500 meters if 800 meters is too challenging. Push-ups: Perform on knees or against a wall if necessary.

No equipment

Bench Press: Do floor press with dumbbells or use resistance bands. Renegade Rows: Use water bottles or soup cans if you don’t have dumbbells. Row: Substitute with running 800 meters or doing 50 high knees in place. Push-ups: Can be done against a sturdy table or countertop if needed.

Warmup

  • 5 minutes light jogging or brisk walking
  • Dynamic Arm Swings (1 minute)
  • Shoulder Pass-Throughs with a PVC pipe or broomstick (2 minutes)
  • 10 Push-ups (slow and controlled)
  • 10 Air Squats

Cooldown

  • 5 minutes easy rowing or light jogging
  • Stretch your chest with a doorway stretch (1 minute each side)
  • Stretch your upper back with a child’s pose (2 minutes)
  • Stretch your hamstrings seated (2 minutes)
  • Stretch your quads standing (1 minute each)