Workout of the day
Get ready for an all-around burner with this twist on a classic WOD. We’re combining elements to keep you moving and challenging your stamina. Keep a steady pace and push through to the end!
The workout of the day consists of:
For time:
- 20 calories Assault Bike
- 30 Wall Balls (20 lb / 9 kg)
- 20 Hanging Leg Raises
- 30 Box Jump Overs (24 in / 61 cm)
- 20 Dumbbell Thrusters (50 lb each / 22.5 kg each)
- 30 Burpees Over Bar
- 20 Push Press (135 lb / 61 kg)
- 120 foot Farmers Carry (80 lb each / 36 kg each)
Scaling
- Assault Bike: Scale to 10 calories if needed
- Wall Balls: Use 14 lb (6 kg) ball or lower target
- Hanging Leg Raises: Substitute hanging knee raises or lying leg raises
- Box Jump Overs: Use 20 inch (51 cm) box or step-ups
- Dumbbell Thrusters: Use 35 lb (16 kg) dumbbells or reduce reps
- Burpees Over Bar: Regular burpees
- Push Press: Use 95 lb (43 kg) or 65 lb (29 kg)
- Farmers Carry: Use 40 lb (18 kg) dumbbells or kettlebells, or reduce distance
No equipment
- Assault Bike: 400m run or 500m row
- Wall Balls: Thrusters with a backpack
- Hanging Leg Raises: V-ups or tuck-ins
- Box Jump Overs: Stair jumps or step-ups
- Dumbbell Thrusters: Use water jugs or a heavy backpack
- Burpees Over Bar: Burpees on the spot
- Push Press: Use water jugs or dumbbells
- Farmers Carry: Carry heavy bags or water jugs
Warmup
- 5 minute easy bike or jog
- 2 rounds of: 10 air squats, 10 push-ups, 10 sit-ups
- Dynamic stretches: leg swings, arm circles, trunk twists
Cooldown
- 2 minute light bike or walk
- Stretch: hamstrings, quads, shoulders, triceps
- Foam roll for 5 minutes
