Workout of the day

We’re mixing things up today. You’ve got a 12-minute window to hit your max reps. It’s anyone’s game! Focus on form and keep pushing.

The workout of the day consists of:

  • 5 Burpees
  • 3 Rope Climbs
  • 10m Bear Crawl

Scaling

For beginners:

  • Burpees: Reduce to 3 reps
  • Rope Climbs: Swap for 9 rope pulls or 6 strict pull-ups
  • Bear Crawl: Reduce to 5m

For intermediates:

  • Burpees: Stick with 5 reps
  • Rope Climbs: Swap for 6 rope pulls or 4 strict pull-ups
  • Bear Crawl: Stick with 10m

No equipment

For those without equipment:

  • Substitute rope climbs with 5 Up-Down Plank (walking plank)
  • Perform the bear crawl using a slow and controlled crawl across a clear space in your house

Warmup

  • 3 Rounds:
    • 30 seconds of Jumping Jacks
    • 20 seconds of High Knees
    • 10 Shoulder Circles (each direction)
    • 5 Inchworms

Finish with 2 minutes of dynamic stretching focusing on shoulders, legs, and core.

Cooldown

  • 2 minutes of walking to cool down
  • 1-minute Child’s Pose
  • 30 seconds Thread the Needle (each side)
  • 1 minute Cobra Stretch
  • 1 minute Glute Stretch (each side)