Workout of the day
Today’s workout is a chipper-style workout. Get through each movement as fast as you can. We’re combining some traditional moves with a few fun twists. Stay focused and push through all the way to the end.
The workout of the day consists of:
- 30 calories on the Assault Bike
- 30 Ball Slams (20lbs/9kg)
- 200 Double-Unders (Jump Rope)
- 80 meters Farmers carries (50lbs/23kg in each hand)
- 30 Box Jumps (24"/60cm)
- 30 Power Cleans (135lbs/61kg)
Scaling
- Assault Bike: Scale to 20 calories
- Ball Slams: Scale to 10lbs/4kg
- Double-Unders: Scale to 400 Single-Unders
- Farmers Carries: Scale to 35lbs/16kg each hand or reduce distance
- Box Jumps: Scale to 20"/50cm or Step-Ups
- Power Cleans: Scale to 95lbs/43kg or use dumbbells
No equipment
- Assault Bike: High Knees for 2 minutes
- Ball Slams: Use a backpack filled with books or water bottles
- Double-Unders: Air Squats
- Farmers Carries: Carry heavy bags
- Box Jumps: Use a sturdy chair or bench
- Power Cleans: Use a backpack filled with books or water bottles
Warmup
- 400m Run or 500m Row (easy pace)
- 10 Air Squats
- 10 Push-Ups
- 10 Ring Rows
- 10 Walking Lunges
- 5 Inch Worms with a Push-Up
- Stretch: Focus on hamstrings, shoulders, and calves
Cooldown
- Easy 400m Walk
- 2 min Child’s Pose
- 2 min Pigeon Pose each side
- 1 min Reclining Twist each side
- 1 min Forward Fold
