Workout of the day
We’re mixing up the original by adding a core focus. This will challenge your core strength, stability, and endurance. Let’s get after it!
The workout of the day consists of:
5 Rounds for Time:
- 3 Bar Muscle-Ups
- 5 Pike Handstand Push-Ups
- 7 Hanging Knee Raises
Scaling
- For Bar Muscle-Ups: Jumping bar muscle-ups or chest-to-bar pull-ups
- For Pike Handstand Push-Ups: Regular push-ups or pike push-ups on a box
- For Hanging Knee Raises: Sit-ups or lying leg raises
No equipment
- For Bar Muscle-Ups: Use a sturdy tree branch or door frame for pull-ups
- For Pike Handstand Push-Ups: Use a chair or couch for pike push-ups
- For Hanging Knee Raises: Lay on the ground and do tuck-ups
Warmup
- 5 minutes light cardio (jogging, jumping jacks, etc.)
- Dynamic stretches: Arm circles, leg swings
- 2 rounds of:
- 10 PVC pass-throughs
- 10 scapular pull-ups
- 10 hollow rocks
Cooldown
- 5 minutes easy jogging or walking
- Stretch:
- Lat stretch (30 sec each side)
- Shoulder stretch (30 sec each side)
- Hamstring stretch (30 sec each side)
