Workout of the day
Alright team, get ready to rev up your engines. Today’s workout has elements of endurance and strength. We’ve got a mix that’s going to challenge your grit and get your heart pumping.
The workout of the day consists of:
3 Rounds for Time:
- 800-meter Run
- 20 Dumbbell Shoulder Press (50/35 lbs or 22.5/15.8 kg)
- 15 Burpee Over Dumbbells
- 800-meter Row
Scaling
For Beginners:
- Reduce run to 400 meters
- Use lighter dumbbells or do regular push-ups
- Step over dumbbells instead of burpees
Intermediate:
- Use lighter dumbbells (35/25 lbs or 15.8/11.3 kg) and scale to 10 burpees over dumbbells
No equipment
No Row Machine:
- Substitute 800 meters run/5 mins high knee jumps
No Dumbbells:
- Substitute Pike Push-ups or Hand-release Push-ups
Warmup
- 5 Minute light jog or bike
- Arm Circles: 20 forward, 20 backward
- Leg Swings: 15 each leg
- 10 PVC Pass-throughs
- 10 Air Squats
Cooldown
- 5 Minute walk
- Standing Quad Stretch: 1 minute each leg
- Arm Across Chest Stretch: 1 minute each arm
- Downward Dog: 1 minute
- Child’s Pose: 1 minute
