Workout of the day
Sprint, pull, and squat your way through this energizing workout. It’s designed to push your limits and get you sweating in no time.
The workout of the day consists of:
16 rounds for time:
- 50 meters Sprint
- 8 Pull-Ups
- 12 Front Squats (95/65 lbs or 43/30 kg)
- 40 Jump Rope (Single)
Scaling
- Use a band for assisted pull-ups
- Reduce the front squat weight to 65/45 lbs or 30/20 kg if needed
- If sprints are too taxing, substitute with 100 meters run or fast walk
No equipment
- Pull-Ups: Alternate with body rows using a sturdy table
- Front Squats: Sub with goblet squats using a heavy backpack
- Jump Rope: Perform 40 jumping jacks instead
Warmup
- 5 Minutes easy jogging
- Shoulder dislocates with PVC pipe/ broomstick - 2 sets of 10
- Air squats - 2 sets of 15
- Arm Circles - 2 sets of 10 forwards, 10 backwards
Cooldown
- 400 meters walk to cool down
- Triceps stretch - 1 min each side
- Hamstring stretch - 1 min each side
- Chest Opener Stretch - 1 min
- Calf Stretch - 1 min each side
