Workout of the day

Get ready to push your limits with ‘Sweat and Fire!’ This workout mixes rowing, bodyweight movements, and running to keep your heart pumping and muscles burning.

The workout of the day consists of:

800 meter Row 40 Air Squats 20 Pull-Ups 15 Hand-Release Push-ups 400 meter Run 25 Burpees 300 meter Row 20 Dumbbell Thrusters (45 lb / 20.5 kg) 400 meter Run

Scaling

  • For beginners: Reduce row distances to 600m, 200m, and 200m. Perform jumping pull-ups. Use lighter dumbbells (20 lb / 9 kg). Perform 10 burpees instead of 25.
  • For intermediates: Reduce row distances to 700m, 250m, and 250m. Perform band-assisted pull-ups. Use lighter dumbbells (35 lb / 16 kg).
  • For RX athletes: Perform as prescribed.

No equipment

  • No rower? Perform 100 Jumping Jacks for every 500m of rowing.
  • No pull-up bar? Substitute with bent-over rows using a filled backpack.
  • No dumbbells? Use filled water jugs or any similar household items.

Warmup

3 Rounds of: 10 Arm Circles (each direction), 10 Leg Swings (each leg), 10 Air Squats, 10 Push-Ups

Cooldown

3 Rounds of: 1 min Forward Fold, 1 min Pigeon Stretch (each leg), 1 min Child’s Pose