Workout of the day
We’re mixing up intensity with gymnastics, weightlifting, and sprints. Push hard to get through each round quickly!
The workout of the day consists of:
4 rounds for time of:
- 5 Bar Muscle-ups
- 10 Deadlifts (225 lb / 102.5 kg)
- 15 V-ups
- 200m Run
Scaling
For Beginners:
- 5 Jumping Pull-ups
- 10 Deadlifts (135 lb / 61 kg)
- 15 Sit-ups
- 200m Jog
For Intermediates:
- 5 Pull-ups
- 10 Deadlifts (185 lb / 84 kg)
- 15 V-ups
- 200m Run
For RX Athletes:
- 5 Bar Muscle-ups
- 10 Deadlifts (225 lb / 102.5 kg)
- 15 V-ups
- 200m Run
No equipment
No Equipment? No Problem:
- 5 Burpees
- 10 Backpack Deadlifts with a weighted backpack
- 15 V-ups or Sit-ups
- 200m Run or 1 min High Knees
Warmup
- 400m Jog
- 2 Rounds of:
- 10 PVC Pass-throughs
- 10 Air Squats
- 10 Scap Pull-ups
- 15s High Knees
Cooldown
- 3 rounds of:
- 20s Thread the Needle (each side)
- 30s Couch Stretch (each side)
- 20s Seated Forward Fold