Workout of the day

Today’s workout gives your legs and upper body a solid test. You’ll keep moving with wall balls and add a twist with burpee pull-ups. Simple but challenging. Buckle up and give it your all.

The workout of the day consists of:

For time:

  • 50 Wall Balls (20 lb / 9 kg)
  • 10 Burpee Pull-ups
  • 40 Wall Balls (20 lb / 9 kg)
  • 8 Burpee Pull-ups
  • 30 Wall Balls (20 lb / 9 kg)
  • 6 Burpee Pull-ups
  • 20 Wall Balls (20 lb / 9 kg)
  • 4 Burpee Pull-ups
  • 10 Wall Balls (20 lb / 9 kg)
  • 2 Burpee Pull-ups

Scaling

  • Beginners: Use a 10 lb (4.5 kg) ball, and do jumping pull-ups instead of burpee pull-ups
  • Intermediates: Use a 14 lb (6.5 kg) ball, and do jumping chest-to-bar pull-ups instead of burpee pull-ups
  • RX: As prescribed

No equipment

If you don’t have a medicine ball, use a backpack loaded with books or another weighted object.

Warmup

  • 400m run or 2 minutes of jumping jacks
  • 10 leg swings (each leg)
  • 10 arm circles (each direction)
  • 5 inchworms
  • 10 air squats

Cooldown

  • 1 minute per side: pigeon stretch
  • 1 minute: child’s pose
  • 1 minute per side: lat stretch against wall