Workout of the day

Today’s WOD will test your grit and stamina. Push through this mix of cardio, body weight, and gymnastic movements, and finish strong!

The workout of the day consists of:

400 meters Run

  • 50 Box Jumps (24/20 in | 60/50 cm)
  • 40 Air Squats
  • 30 Sit-ups
  • 20 Pull-Ups
  • 15 Burpees
  • 10 Push-Ups
  • 5 Knees to Elbows
  • 400 meters Run

Scaling

  • Box Jumps: Step-ups, decrease height
  • Pull-Ups: Banded pull-ups or ring rows
  • Push-Ups: Knee push-ups or incline push-ups
  • Knees to Elbows: Hanging knee raises

No equipment

  • Box Jumps: Use a sturdy chair or step
  • Pull-Ups: Use a sturdy tree branch or do door-frame rows
  • Sit-Ups: Anchor feet under a couch

Warmup

  • 200m Jog or 1 min of High Knees
  • 2 min of Jump Rope
  • Stretch: Hamstrings, Quads, Shoulders
  • 10 Lunges
  • 10 Scapular Pull-Ups

Cooldown

  • Slow 200m Walk
  • Stretch: Calves, Hamstrings, Shoulders
  • Foam Roll: Back, Quads