Workout of the day
Get ready to build your endurance and strength with this challenging full-body workout. We’ll test your stamina with a mix of running, lifting, and core work. Get after it!
The workout of the day consists of:
- 400 meter Run
- 20 Goblet Squat (35 lb / 16 kg, 18 lb / 8 kg)
- 20 Kettlebell Swing (35 lb / 16 kg, 18 lb / 8 kg)
- 800 meter Run
- 50 Wall Balls
- 800 meter Run
- 40 Deadlifts (175 lb / 79 kg, 135 lb / 61 kg)
- 800 meter Run
- 50 Sit-Ups
- 800 meter Run
- 180 seconds Plank
- 400 meter Run
- 20 Burpees
- 20 Kettlebell Thrusters (35 lb / 16 kg, 18 lb / 8 kg)
Scaling
- Goblet Squat and Kettlebell Swing: Use a lighter weight, or unweighted for beginners.
- Wall Balls: Use a lighter ball or reduce the reps.
- Deadlifts: Use lighter weight or sub with kettlebell deadlifts.
- Plank: Do in shorter intervals if needed, or on your knees.
- Burpees: Step back instead of jumping back.
No equipment
- Goblet Squats: Use a heavy backpack or large water bottle.
- Kettlebell Swings: Use a heavy household item like a backpack.
- Wall Balls: Do air squats.
- Deadlifts: Use a heavy backpack for weighted deadlifts.
- Kettlebell Thrusters: Use a heavy water bottle or household item.
Warmup
- 5 minutes light jog or jump rope
- 10 Air Squats
- 10 Arm Circles (each direction)
- 5 Inchworms
- 10 Lunges (each leg)
Cooldown
- 5 minutes light jogging or walking
- 5 minutes stretching, focusing on hamstrings, quads, shoulders, and lower back
