Workout of the day

We’re putting a fun twist on a familiar theme. Three movements, three rounds, but each round has a different feel. Let’s get at it!

The workout of the day consists of:

3 Rounds for Time

  • 10 meters Handstand Walks (or 30-second Handstand Hold)
  • 15 Pull-Ups or Ring Rows
  • 20 V-Ups

Scaling

  • Beginner: 10 meters Handstand Walk or 30 sec Wall Walk Hold, 10 Jumping Pull-Ups or Banded Pull-Ups, 15 Sit-Ups
  • Intermediate: 10 meters Handstand Walk or 30 sec Handstand Hold, 15 Ring Rows, 20 Tuck-Ups
  • RX: 10 meters Handstand Walk, 15 Pull-Ups, 20 V-Ups

No equipment

  • Handstand Walk: Pike Push-Up or 30 sec Plank
  • Pull-Ups: Bent Over Rows with Backpack
  • V-Ups: Toe Touches or Sit-Ups

Warmup

  • 400m run or 2 min high knees
  • 10 Arm Circles (each direction)
  • 10 PVC Pass-Throughs
  • 10 Cat-Cow Stretches
  • 10 Leg Swings (each leg, forward and side to side)

Cooldown

  • 2 min Forward Fold
  • 1 min each side Pigeon Pose
  • 1 min each side Shoulder Stretch against wall
  • 1 min Cobra Stretch