Workout of the day

Get ready for a full-body challenge with our “Triple Threat Grinder.” This WOD hits all the major muscle groups and keeps you moving for the entire 20 minutes. Let’s go!

The workout of the day consists of:

Complete as many rounds as possible in 20 minutes of:

  • 12 Pull-Ups
  • 24 Push-Ups
  • 36 Air Squats

Scaling

Beginners:

  • 8 Ring Rows
  • 16 Knee Push-Ups
  • 24 Air Squats

Intermediates:

  • 12 Jumping Pull-Ups
  • 20 Push-Ups
  • 30 Air Squats

RX:

  • 12 Pull-Ups
  • 24 Push-Ups
  • 36 Air Squats

No equipment

  • Use a sturdy table or broomstick and chairs for body rows instead of pull-ups
  • Do push-ups on your knees if needed
  • Use a backpack filled with books for weighted squats if more resistance is needed for air squats

Warmup

  • 400m jog or 2 min jump rope
  • 10 Arm Circles (each direction)
  • 10 Leg Swings (each leg)
  • 10 Shoulder Taps
  • 10 Air Squats

Cooldown

  • 2 min Forward Fold
  • 1 min Child’s Pose
  • 1 min Seated Forward Bend
  • 30 sec Tricep Stretch (each arm)
  • 30 sec Quad Stretch (each leg)