Workout of the day
This one’s all about combining speed and strength. It’s a full-body workout designed to push your cardio and strength endurance. Let’s get to it!
The workout of the day consists of:
4 rounds for time of:
- 100 Jump Rope (Single-unders)
- 22 Sumo Deadlift High Pulls (75 lb / 55 lb) (34 kg / 25 kg)
- 22 Air Squats
- 22 Push-Ups
- 22 Kettlebell Swings (1.5 pood / 1 pood) (24 kg / 16 kg)
Scaling
- Jump Rope: Reduce reps to 50
- Sumo Deadlift High Pull: Reduce weight to 45 lb / 35 lb (20 kg / 15 kg)
- Air Squats: Do assisted squats to a bench or box
- Push-Ups: Do from knees or elevate hands on a box or bench
- Kettlebell Swings: Reduce weight to a lighter kettlebell or perform Russian swings (eye level) instead of American swings
No equipment
If you don’t have equipment:
- Jump Rope: Substitute with High Knees
- Sumo Deadlift High Pull: Use a backpack filled with books
- Air Squats: No equipment needed
- Push-Ups: No equipment needed
- Kettlebell Swings: Use a backpack filled with books, swing it carefully
Warmup
- 3 minutes of light jogging or jump rope
- 10 Arm Circles forward and backward
- 10 Leg Swings each leg
- 10 Bodyweight Good Mornings
- 5 Inch Worms
Cooldown
- 2 minutes of walking or light jogging to cool down
- 30 seconds of Child’s Pose
- 30 seconds of Cobra Stretch
- 30 seconds of Forward Fold
- 30 seconds each side of Standing Quad Stretch
