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