Workout of the day

This WOD combines swimming with lifting. You’re going to alternate between swimming, lifting, and bodyweight movements. Ready to dive in?

The workout of the day consists of:

3 rounds for time of:

  • 200 meters Swim
  • 2 minutes Rest
  • 50 meters Swim
  • 21-15-9 of Deadlifts (185 lb / 135 lb) and Push-ups
  • 40 Air Squats
  • 1 minute Rest

Scaling

Deadlifts

  • Beginners: 135 lb / 95 lb Push-ups
  • Beginners: Push-ups on knees or elevated off a bench
  • Intermediates: Standard push-ups Swim
  • Beginners: reduce distance as needed
  • Substitute run/bike if no access to pool/ocean Air Squats
  • Perform to a target if needed for range of motion

No equipment

Swim: Substitute 200m run or 500m bike for 200m swim, and 50m run or 100m bike for 50m swim Deadlifts: Use a backpack or suitcase filled with books or other heavy items if no barbell Push-ups: Press-ups against a wall or counter Air Squats: Chair squats or support squats (using a table or wall for support)

Warmup

  • 200m light swim or 200m brisk walk/jog
  • Dynamic Arm Swings: 10 ea. direction
  • Hip Circles: 10 ea. direction
  • Air Squats: 10 reps
  • Light Deadlifts: 5-10 reps with empty bar

Cooldown

  • 200m light swim or walk
  • Forward Fold (Hamstring Stretch): 1 min
  • Child’s Pose: 1 min
  • Cat-Cow Stretch: 1 min
  • Pigeon Pose: 30 sec ea leg