Workout of the day
This one’s a mix-up of some classic moves with a new twist. It’s all about pushing your limits, but with a bit of fun thrown in. Let’s get to it!
The workout of the day consists of:
3 Rounds for Time:
- 30 Calorie Row
- 8 Sandbag Drag (100% Body Weight)
- 20 Double Unders
- 20 Push-Ups
- 30 Seconds Battling Ropes
Scaling
Beginner:
- 20 Calorie Row
- 8 Sandbag Drag (50% Body Weight)
- 40 Single Unders
- 15 Knee Push-Ups
- 20 Seconds Battling Ropes
Intermediate:
- 25 Calorie Row
- 8 Sandbag Drag (75% Body Weight)
- 30 Single Unders
- 20 Knee Push-Ups
- 25 Seconds Battling Ropes
No equipment
No Equipment:
- 30 Burpees instead of Row
- 8 Bear Crawls (20 meters)
- 40 High Knees instead of Double Unders
- 20 Push-Ups (use elevated surface if needed)
- 30 Seconds Mountain Climbers instead of Battling Ropes
Warmup
- 500m Row or 3 min Light Jog
- 10 Air Squats
- 10 Arm Circles each side
- 10 Leg Swings each side
- 5 Inch Worms
Cooldown
- 3 min Light Jog/Walk
- 1 min Standing Quad Stretch each leg
- 1 min Forward Fold
- 1 min Child’s Pose
