Workout of the day
This workout will test your upper body strength and endurance with a mix of presses, pulls, and pushes.
The workout of the day consists of:
4 Rounds for Time:
- 10 Shoulder Press (45 lb / 20 kg or 27 lb / 12 kg)
- 10 Sumo Deadlift High Pull (45 lb / 20 kg or 27 lb / 12 kg)
- 15 Push-Ups
- 400m Run
Scaling
- Beginners: Use PVC pipe or an empty bar for Shoulder Press and Sumo Deadlift High Pull. Perform Incline Push-Ups instead of regular Push-Ups.
- Intermediates: Use the recommended weights but consider breaking the sets into smaller sets with short rests.
- RX: Use 45 lb / 20 kg for both Shoulder Press and Sumo Deadlift High Pull, and perform all movements unbroken if possible.
No equipment
- Shoulder Press: Use water bottles or resistance bands.
- Sumo Deadlift High Pull: Use a backpack filled with books.
- Push-Ups: Perform on knees or incline against a sturdy table or chair.
- Run: Substitute with high knees, butt kicks, or stair climbing for 2 minutes.
Warmup
- 200m Jog
- 10 Arm Circles (each direction)
- 10 Leg Swings (each leg)
- 10 Inch Worms
- 10 Air Squats
Cooldown
- 400m Walk
- 10 Shoulder Stretch (each side)
- 10 Triceps Stretch (each side)
- 10 Hamstring Stretch (each leg)
- 10 Quad Stretch (each leg)
