Workout of the day
We’re diving into a classic high-intensity mix today. It’s simple, effective, and will push your legs and lungs to the limit. Get ready to sweat and feel those endorphins!
The workout of the day consists of:
3 rounds for time:
- 20 Box Jumps (24/20 inches, 60/50 cm)
- 20 Push-Ups
- 20 Goblet Squats (53/35 lbs, 24/16 kg)
- 20 Walking Lunges
- 20 Pull-Ups
Scaling
- Box Jumps: Scale to Step-Ups
- Push-Ups: Scale to knee-assisted push-ups or incline push-ups
- Goblet Squats: Scale weight or sub air squats if needed
- Walking Lunges: Perform stationary lunges
No equipment
- Box Jumps: Use a sturdy chair or step
- Goblet Squats: Hold any household object with some weight (like a backpack)
- Pull-ups: Do bent-over rows with any weighted object or perform table/body rows
Warmup
- 3 minutes easy jog or jump rope
- 10 arm circles each way
- 10 leg swings each leg
- 10 air squats
- 10 push-ups
- 5 pull-ups
Cooldown
- 2 minutes easy walk
- 1 minute quad stretch each side
- 1 minute hamstring stretch each side
- 1 minute chest stretch each side
- 1 minute lat stretch each side
