Workout of the day
This workout mixes explosive jumps, pressing movements, and pulling exercises for a full-body challenge that will push your limits. Simple and effective.
The workout of the day consists of:
5 Rounds for Time:
- 15 Box Jump Overs (24/20 inches or 60/50cm)
- 15 Hand-Release Push-Ups
- 10 Pull-Ups
Scaling
- Box Jump Overs: Lower the height or step over instead
- Hand-Release Push-Ups: Perform on knees or against a box
- Pull-Ups: Use a band for assistance or perform ring rows
No equipment
- Box Jump Overs: Use a sturdy chair or step up on stairs
- Hand-Release Push-Ups: Perform against a wall or sturdy table
- Pull-Ups: Perform bodyweight rows under a table
Warmup
- 3 min light jog or jump rope
- 10 arm circles forward/backward
- 10 leg swings each leg (side to side and front to back)
- 15 air squats
- 10 inchworms
Cooldown
- 2 min walk to bring heart rate down
- 1 min hanging from bar to stretch shoulders
- 1 min calf stretch each leg
- 1 min quad stretch each leg
- 1 min seated hamstring stretch
