Workout of the day

You’re in for a treat with this endurance and power packed WOD. We’ve added a little twist to make things more interesting.

The workout of the day consists of:

  • 1500 meter Row or Run
  • 150 Wall Balls (20 lb/14 lb or 9 kg/6 kg)
  • 30 Box Jumps (24 in/20 in or 60 cm/50 cm)
  • 15 Burpee Pull-Ups

Scaling

  • Row: Scale distance to 1000 meters if needed
  • Wall Balls: Use a lighter ball or reduce the reps to 100
  • Box Jumps: Scale height, or step up if jumps are too challenging
  • Burpee Pull-Ups: Do regular burpees if you don’t have a pull-up bar or scale to jumping pull-ups

No equipment

  • Row: Substitute 1500 meters of running with 100 double-unders or 200 single-unders
  • Wall Balls: Use a heavy backpack or a jug of water
  • Box Jumps: Use a stable chair, bench, or sturdy step
  • Burpee Pull-Ups: Do burpees to a sturdy door frame or lower the bar height for jumping pull-ups

Warmup

  • 400 meter easy jog
  • 2 rounds of:
    • 15 Air Squats
    • 10 Push-Ups
    • 10 Ring Rows

Cooldown

  • 400 meter walk
  • 2 rounds of:
    • Standing Quad Stretch (30 sec per side)
    • Overhead Tricep Stretch (30 sec per side)
    • Forward Fold (1 min)