Workout of the day

We’re mixing up your cardio and upper body strength today. Be ready to run and hit those burpee pull-ups. It’s a simple format but will test your endurance and grit.

The workout of the day consists of:

For time:

  • 1,600 meters Run
  • 50 Burpee Pull-Ups
  • 800 meters Run
  • 25 Burpee Pull-Ups
  • 400 meters Run
  • 10 Burpee Pull-Ups

Scaling

  • Beginner:
    • 1,600 meters Run
    • 30 Burpee Pull-Ups
    • 800 meters Run
    • 15 Burpee Pull-Ups
    • 400 meters Run
    • 5 Burpee Pull-Ups
  • Intermediate:
    • As RX, but reduce burpee pull-up reps by 10% each round

No equipment

  • No pull-up bar: Do regular burpees instead
  • No space to run: High knees in place for 4 minutes (replace 1,600m), 2 minutes (replace 800m), and 1 minute (replace 400m)
  • Household items: Use a sturdy table edge for pull-ups or body rows

Warmup

  • 5 minutes of light jogging
  • 2 rounds of:
    • 10 Air Squats
    • 10 Push-Ups
    • 10 Lunges (5 per leg)
  • Dynamic stretches:
    • Leg Swings (10 each leg)
    • Arm Circles (10 forward, 10 backward)
    • Hip Circles (10 each direction)

Cooldown

  • 3 minutes of walking
  • Static stretches:
    • Hamstring Stretch (30 seconds each side)
    • Chest Stretch (30 seconds each side)
    • Hip Flexor Stretch (30 seconds each side)
    • Shoulder Stretch (30 seconds each side)